We’ve all had those late-night cravings—grabbing a slice of leftover pizza or sneaking a bite of chocolate before bed. But did you know that what you eat before hitting the pillow can seriously mess with your sleep? Certain foods don’t just sit in your stomach; they throw a whole party, keeping you awake with heartburn, sugar spikes, or even weird dreams.
Here’s a fun fact: spicy foods can actually cause nightmares. Yep, studies have shown that people who eat spicy meals before bed report more vivid and disturbing dreams. And while that midnight chocolate might seem harmless, it packs enough caffeine to rival a cup of decaf coffee.
So, if you’ve been tossing and turning at night, your snack choices might be the culprit. Let’s dive into the 9 foods you should never eat before bed if you want to wake up refreshed and ready to tackle the day.
Be sure to read my recent article, 9 Foods To Supercharge Your Metabolism.
9 Foods You Should Never Eat Before Bed – The List
1. Spicy Foods
Love adding hot sauce to everything? Your taste buds might thank you, but your sleep won’t. Spicy foods like chili peppers, hot wings, and fiery curries can trigger heartburn and acid reflux, especially when you lie down right after eating. This happens because spicy foods relax the lower esophageal sphincter (the muscle that keeps stomach acid in its place), allowing acid to sneak into your esophagus, causing that uncomfortable burning sensation.
Here’s a surprising twist: spicy foods can also raise your body temperature, making it harder to cool down and fall asleep. Your body naturally lowers its temperature at night to prepare for sleep, but if you’ve got a belly full of jalapeños, that process gets interrupted.
Better Choice: If you’re craving something flavorful, try a mild, non-acidic snack like hummus with veggies. Your stomach—and your sleep—will thank you.
2. Chocolate
Chocolate might seem like the perfect sweet treat to wind down your day, but it’s sneakier than you think. Besides being loaded with sugar, chocolate contains caffeine and theobromine—both stimulants that can keep your brain buzzing when you’re trying to drift off. Dark chocolate, in particular, can have as much caffeine as half a cup of coffee!
Here’s a fun fact: theobromine, found in chocolate, literally means “food of the gods” in Greek. While that sounds divine, it’s not so heavenly when it’s keeping you awake at 2 a.m.
And if you’ve ever woken up from a restless night after indulging in a chocolate dessert, it’s not your imagination. The sugar spike from chocolate can cause bursts of energy followed by crashes, disrupting your natural sleep cycle.
Better Choice: If you’re craving something sweet before bed, reach for a small handful of berries or a banana. They satisfy your sweet tooth without the caffeine kick.
3. Fatty Foods
That late-night burger or slice of greasy pizza might hit the spot, but it’s not doing your sleep any favors. Fatty foods take longer to digest, which means your body is working overtime when it should be winding down. This can lead to discomfort, bloating, and even indigestion that keeps you tossing and turning all night.
Here’s a surprising fact: eating high-fat meals before bed can also mess with your REM sleep—the deep, restorative stage of sleep where you dream. Studies show that people who eat fatty foods late at night spend less time in REM, leaving them feeling groggy and unfocused the next day.
And it’s not just about digestion. Fatty foods can also trigger acid reflux, especially when you lie down shortly after eating. So, that late-night fast food run? Probably not worth the restless night.
Better Choice: Opt for lighter snacks like whole-grain toast with almond butter or a small bowl of oatmeal. They’ll keep you satisfied without weighing you down.
4. Citrus Fruits
Oranges, grapefruits, and lemons might seem like healthy choices, but eating them before bed can backfire. These fruits are highly acidic, which can trigger acid reflux or heartburn—especially if you’re prone to digestive issues. Lying down after eating acidic foods makes it easier for stomach acid to creep up into your esophagus, causing that burning sensation that can keep you awake.
Here’s a surprising tidbit: even the smell of citrus can be stimulating. Studies have shown that citrus scents like lemon and orange can boost alertness and energy levels. Great for mornings, not so great when you’re trying to wind down for the night.
Plus, the natural sugars in citrus can give you a slight energy boost, making it harder to fall into a deep, restful sleep.
Better Choice: Swap citrus fruits for low-acid options like bananas or melons. They’re gentle on your stomach and can actually help promote relaxation.
5. Ice Cream
Ice cream might be the ultimate comfort food, but eating it before bed can lead to anything but a cozy night’s sleep. It’s packed with sugar and fat, both of which can spike your blood sugar levels and cause your body to work overtime digesting while you’re trying to rest. This combination can leave you feeling restless and even wake you up in the middle of the night.
Here’s a fun fact: dairy products like ice cream can cause weird dreams. Some people report more vivid, even bizarre, dreams after indulging in late-night dairy. While science hasn’t fully confirmed this, it’s definitely something to keep in mind if you’ve been waking up puzzled by your nighttime adventures.
And if you’re lactose intolerant, eating ice cream before bed can lead to bloating, gas, or an upset stomach, making it even harder to fall asleep comfortably.
Better Choice: If you’re craving something cold and sweet, try a small bowl of frozen yogurt made from almond or coconut milk, or even a frozen banana blended into a creamy treat. It’s lighter on your stomach and won’t mess with your sleep.
6. Caffeinated Drinks
It’s no surprise that coffee can keep you awake, but caffeine hides in more places than you might think. Drinks like energy drinks, sodas, and even some teas (like black and green tea) can contain enough caffeine to disrupt your sleep. Even decaf coffee isn’t completely caffeine-free—it still has small amounts that can add up if you’re sensitive.
Here’s a fun fact: caffeine has a half-life of 5 to 6 hours, meaning that half of the caffeine you consumed is still in your system hours after drinking it. So, that afternoon soda or post-dinner cup of tea could be the reason you’re staring at the ceiling at midnight.
But it’s not just caffeine’s stimulating effects that mess with your sleep. Caffeinated drinks are also diuretics, which means they make you need to use the bathroom more often. Frequent bathroom trips during the night can fragment your sleep and leave you feeling groggy in the morning.
Better Choice: If you need a warm drink before bed, try herbal teas like chamomile or peppermint. They’re naturally caffeine-free and can help relax your body, making it easier to fall asleep.
7. Alcohol
A nightcap might seem like a quick ticket to dreamland, but alcohol is a sneaky sleep disruptor. While it can make you feel drowsy at first, alcohol interferes with your REM sleep—the deep, restorative stage of sleep that helps you wake up feeling refreshed. As the alcohol wears off, you’re more likely to wake up in the middle of the night, tossing and turning.
Here’s a surprising fact: alcohol can also make you snore more. It relaxes the muscles in your throat, increasing the chances of snoring or even triggering sleep apnea symptoms in some people. Not exactly the peaceful sleep you were hoping for.
Plus, alcohol is a diuretic, meaning it makes you dehydrated and more likely to wake up for bathroom trips. Combine that with disrupted sleep cycles, and you’ve got a recipe for a restless night and a groggy morning.
Better Choice: If you want something relaxing to sip on, go for a warm glass of non-caffeinated herbal tea or even a simple glass of water. You’ll wake up feeling more rested and hydrated.
8. Sugary Cereals
That bowl of sugary cereal might feel like a nostalgic late-night snack, but it’s a fast track to restless sleep. Cereals packed with refined sugars cause your blood sugar levels to spike, giving you a quick burst of energy when you’re supposed to be winding down. This spike is usually followed by a crash in the middle of the night, which can wake you up feeling jittery or hungry.
Here’s a fun fact: cereals marketed as “healthy” can be just as sugary as desserts. Some popular brands contain as much sugar per serving as a candy bar! That’s not exactly bedtime fuel for a restful night.
Even the refined carbs in sugary cereals can mess with your sleep by disrupting your body’s natural ability to regulate blood sugar levels overnight. Plus, eating heavy, sugar-laden foods close to bedtime can lead to digestive discomfort, making it even harder to settle in.
Better Choice: Swap out sugary cereals for a small bowl of oatmeal with a sprinkle of cinnamon or a few nuts. Oats release energy slowly and help promote the production of melatonin, the hormone that regulates sleep.
Be sure to read my recent article, 9 Foods To Never Eat In The Morning.
9. Red Meat
A juicy steak or a late-night burger might sound tempting, but red meat is one of the worst foods to eat before bed. It’s high in protein and fat, which take longer to digest. While your body is busy breaking down that heavy meal, it’s harder for you to relax and drift off into deep sleep.
Here’s something surprising: eating high-protein foods like red meat close to bedtime can actually raise your body’s core temperature, making it harder to fall asleep. Your body naturally cools down at night to prepare for rest, but a big, meaty meal can throw off that process.
Additionally, red meat is rich in tyrosine, an amino acid that can boost brain activity by increasing dopamine levels. While that’s great for staying alert during the day, it’s the last thing you need when you’re trying to wind down.
Better Choice: If you’re hungry before bed, opt for lean proteins like turkey or chicken, which are easier to digest. Turkey, in particular, contains tryptophan, an amino acid that promotes relaxation and helps you fall asleep faster.
Conclusion
Getting a good night’s sleep isn’t just about how early you hit the pillow—it’s also about what you eat before bed. Foods high in sugar, fat, caffeine, or acidity can disrupt your digestion, spike your energy levels, and even cause uncomfortable issues like heartburn or bloating. From spicy foods that trigger nightmares to sneaky stimulants like chocolate, these bedtime culprits can leave you feeling groggy and restless the next day.
Here’s the good news: you don’t have to go to bed hungry. Swapping out heavy, sleep-disrupting foods for lighter, sleep-friendly options can make all the difference. Snacks like bananas, almonds, oatmeal, or herbal teas not only satisfy late-night cravings but also help your body relax and prepare for rest.
So next time you find yourself reaching for that midnight snack, think twice about what’s on your plate. Your body—and your sleep—will thank you in the morning!
Claudia Faucher is a full-time fitness training expert and lifestyle blogger. She is also been a certified Les Mills BodyPump instructor for the past 5 years and a fitness instructor for over 20 years. Claudia is a personal trainer and creates fitness training programs for seniors and people of all ages. She likes to use her skills and experiences to help others on their fitness journeys.