We shared a list of the four types offoods that help you sleep. We do, however, suggest you finish eating at least two hours before bed, avoid heavy meals and steer clear of these seven foods at night:
Caffeine
This is not surprising; caffeine is a well known stimulant that keeps your body awake. What you may not know is that you should avoid caffeine withinsix hoursof bedtime,1or that it can hide in many foods besides candy, soda and energy drinks, namely:
- Some tea
- Chocolate
- Decaffeinated coffee (In fact, 5–10 cups of decaf contain as much caffeine as 1–2 cups of regular coffee)2
Protein and fat
Foods high in both these types of calories “are digested slowly and may cause stomach upset, cramping, bloating or heartburn if eaten too soon before lying down and in a large quantity,” according toregistered dietitian Sarah Remmer. As you can imagine, any of these discomforting symptoms could make it hard to both fall and stay asleep. Be sure to avoid too heavy a meal before bedtime no matter what you’re eating, but especially if it includes high-fat or high-protein foods.
Of course, dairy products fit in this category, and last weekwe suggested eating dairybecause its “calcium combines with the tryptophan you’ve eaten to create more melatonin.”2Our recommendation is still:Eat dairy, just not too much that you still feel full from it when it’s time for bed.
Spice
Not only can spicy foods also cause sleep-disturbing heartburn, one study suggests that they can cause your body temperature to rise.3And high body temperatures make it harder to fall asleep, which is why we also recommend setting your room temperaturesomewhere in the mid-60sand even taking a bath or shower before bed.
Some vegetables
Like fatty foods, Remmer saysfiber also takes longer to digest. That means if you eat fiber-enriched foods or vegetables like broccoli, cabbage or onions too close to bedtime, your body could still be working to break them down long after you want to sleep and/or leave you feeling bloated in bed.
Other vegetables like celery, cucumbers and radishes have a high water content. The AARP warns thateating these natural diuretics too latecould cause a nighttime bathroom trip to interrupt your sleep.
Alcohol
A nightcap may help youfallasleep. But alcohol can shorten your deep, high-quality REM sleep stage (especially at higher doses)4and even cause you to wake in the middle of the night.
Nicotine
It’s not a food, per se, but if you smoke before bed, the nicotine you inhale acts as a stimulant that will keep you awake. There are manybenefits of quitting cigarettes– your sleep is one more, and just as important as the rest.
This blog post contains general information about medical conditions and potential treatments. It is not medical advice. If you have any medical questions, please consult your doctor.
FAQs
Other foods and drinks that may promote sleep
Dairy products: Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise. Bananas: Banana are a modest source of magnesium.
What foods should not be eaten at night? ›
Top Ten Foods to Avoid for a Good Night's Sleep
- Caffeine. It's no surprise that caffeine tops our list. ...
- Alcohol. While a nightcap may seem like a good idea, alcohol can disrupt your sleep cycle. ...
- Spicy Foods. ...
- High-Fat Foods. ...
- Heavy or Large Meals. ...
- Sugary Snacks. ...
- Citrus Fruits. ...
- Tomatoes.
Other foods and drinks that may promote sleep
Dairy products: Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise. Bananas: Banana are a modest source of magnesium.
What is best food to eat at night? ›
The 14 Best Healthy Late Night Snacks
- Tart cherries.
- Banana with almond butter.
- Kiwi.
- Protein smoothie.
- Goji berries.
- Crackers and cheese.
- Hot cereal.
- Trail mix.
Meals which seem to weigh on your stomach actually take longer to digest. Fatty, cheesy and fried foods can lead to indigestion and keep you up at night. Avoid things like cheeseburgers, fries, fried foods and large steaks late in the day.
Why is cucumber not good to eat at night? ›
According to experts, eating a large amount of cucumber makes the stomach feel full and satisfied. However, they should be avoided at night as consuming too much can cause bloating and sleep disturbances.
What foods help you sleep? ›
Melatonin (found in dairy and cherries) makes you sleepy, potassium (found in bananas) and magnesium (also found in bananas and almonds) help promote muscle relaxation. Furthermore, many herbs, often found in teas like chamomile and mint are considered sleep inducing, while the dairy in warm milk is effective as well.
What food burns fat at night? ›
12 Metabolism-Boosting Foods to Aid Weight Loss
- Fish & Shellfish. Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and mackerel) are rich in omega-3 fatty acids and protein. ...
- Chili Peppers. ...
- Lean Meats. ...
- Low-Fat Milk. ...
- Broccoli. ...
- Lentils. ...
- Oatmeal. ...
- Berries.
Peanut butter has many nutritional benefits. Eating a small amount of peanut butter as part of a healthy snack before bed may help improve sleep quality and prevent overeating and weight gain the following day. Peanut butter is a nutrient-dense, high-calorie food containing vitamins, minerals, protein, and fiber.
What is a good bedtime snack? ›
Let's take a look at five snacks to incorporate into your bedtime routine that may help you get a better night's sleep.
- Almonds. ...
- Oatmeal. ...
- Fatty fish. ...
- Bananas. ...
- Chamomile tea. ...
- Nutrition tips to support a good night's sleep.
One study found that consumption of pineapple, oranges, and bananas. View Source increased melatonin production about two hours later. Kiwis have also been shown to have some sleep-inducing properties. In one study, adults with self-reported sleep problems were instructed to eat two kiwis an hour before bedtime.
Can I eat a banana before bed? ›
Bananas are a Sleep-Friendly Snack: Bananas contain essential nutrients like magnesium, potassium, and vitamin B6, which can promote better sleep quality. These nutrients help reduce muscle cramps, lower stress and anxiety, and support the production of sleep-regulating hormones like serotonin and melatonin.
What is too late to eat at night? ›
So when exactly should you stop eating at night? Scientists can't agree on a single set time, but the consensus seems to be within three hours before bedtime. So if you go to bed at 11 p.m., don't eat after 8 p.m. Banishing late night snacks after that time could help alleviate the symptoms of acid reflux disease, too.
What dinner is easy on the stomach? ›
What foods can provide relief from an upset stomach?
- Steamed or boiled vegetables.
- Low-fiber starches such as white bread, saltine crackers or cream of wheat.
- Skinless baked chicken or turkey.
- Oatmeal.
- Potatoes.
A study from 2022 found that eating late at night can increase how hungry you are when you're awake and decrease how quickly your body uses energy when you're awake. It also showed that late-night eating can also change the way body fat tissue works, making it more likely to store fatty compounds (lipids).
What foods should I avoid at night to lose weight? ›
Foods To Avoid At Night For Weight Loss
- Frozen Food. Other than harmful preservatives and artificial enhancers, processed frozen foods may contain a lot of hydrogenated oils, sugar, salt and calories that may jeopardise your weight loss goals. ...
- Microwave Popcorn. ...
- Aerated Drinks. ...
- Ketchup. ...
- French Fries. ...
- Cheese. ...
- Pizza - ...
- Nuts –
Some vegetables
Other vegetables like celery, cucumbers and radishes have a high water content. The AARP warns that eating these natural diuretics too late could cause a nighttime bathroom trip to interrupt your sleep.
