A good night’s sleep is essential for overall health, and what you eat before bedtime can significantly impact the quality of your sleep.
While some foods promote relaxation and restfulness, others can disrupt your sleep, leading to restlessness, indigestion, and even weight gain. If you want to wake up feeling refreshed, it is crucial to avoid certain snacks before going to bed.
In this blog post, we will explore the worst snacks to eat before sleeping, why they negatively affect sleep, and healthier alternatives to enjoy instead.
1. Spicy Foods
Even though spicy food like hot chips, chili peppers, and spicy nachos may look good late at night, they can really mess up your sleep.
If you eat spicy foods right before bed, they can give you acid reflux, bloating, and heartburn. The spice makes your stomach make more acid, which makes you feel bad and makes it harder to fall asleep.
Also, spicy foods may make you hotter, which can stop your body from naturally cooling down, which is needed for a good night’s sleep.
Better Alternative: Opt for mild-flavored crackers or a banana, which is gentle on the stomach and promotes sleep.
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2. Chocolate
Caffeine and theobromine are both stimulants that can be found in chocolate, especially dark chocolate. Theobromine can speed up your heart rate, which can make it harder to relax.
Caffeine can keep you awake and mess up your sleep cycles. Even small amounts of chocolate before bed can make it harder to sleep, especially for people who are sensitive to caffeine.
Better Alternative: Choose a small handful of almonds or walnuts, which contain magnesium and melatonin, both of which aid sleep.
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3. Ice Cream
It might look like a bowl of ice cream is the right thing to eat before bed, but it is full of sugar and fats that are bad for you.
The lot of sugar in it can make your blood sugar go up and then down, which can make it hard to sleep. Also, some people have trouble digesting dairy products, which can lead to bloating or pain.
Better Alternative: Try a bowl of Greek yogurt with a drizzle of honey. It provides protein and probiotics while being easier on digestion.
4. Pizza
Pizza is a snack that is high in fat and carbs and can make it hard to sleep. The combination of greasy cheese, acidic tomato sauce, and heavy carbs can cause acid reflux and indigestion.
Also, the high sodium content of processed pizza toppings can make you thirsty, which can make it hard to sleep.
Better Alternative: Have a whole-wheat wrap with lean protein and vegetables if you’re craving something savory before bed.
5. Sugary Cereals
Many breakfast foods have a lot of sugar in them, which can cause blood sugar levels to rise and make it hard to sleep.
If you eat sugary foods before bed, your energy may drop, which can make it harder to stay asleep all night. Also, a lot of grains have refined carbohydrates, which can make your stomach hurt.
Better Alternative: Opt for a bowl of oatmeal with sliced bananas, which provides fiber and helps stabilize blood sugar levels.
6. French Fries
French fries and other deep-fried snacks are high in unhealthy fats and sodium, making them one of the worst bedtime snacks.
Because it has a lot of fat, it can make digestion slower, which can cause bloating and pain. Too much sodium can also make you thirsty, which can make it hard to sleep.
Better Alternative: Choose baked sweet potato fries, which provide fiber and essential nutrients without excessive fat.
7. Citrus Fruits
Citrus fruits like lemons, oranges, and grapefruits are high in vitamin C, but eating them right before bed can make your stomach hurt.
Their high acidity can cause acid reflux, leading to discomfort and disrupted sleep.
Better Alternative: Opt for a small handful of berries, which provide antioxidants and fiber without the acidity.
8. Carbonated Drinks
Carbonated drinks like soda, sparkling water, and others can make you bloated and gassy, which can make it hard to sleep.
Also, many sodas have caffeine and a lot of sugar, which can also make it hard to sleep. Even sugar-free sodas have artificial sweeteners in them, which can hurt your digestion.
Better Alternative: Choose a warm cup of herbal tea, such as chamomile or peppermint, which promotes relaxation and digestion.
9. Popcorn with Butter
Even though popcorn might seem like a healthy snack, adding butter, cheese, or artificial flavors makes it high in unhealthy fats and sodium.
These can slow down digestion and make you feel bloated, which can make it harder to fall asleep. Some artificial seasonings may also contain MSG, which is known to make it harder to sleep.
Better Alternative: Air-popped popcorn with a sprinkle of cinnamon or nutritional yeast for a light and healthy snack.
10. High-Protein Snacks (Steak, Chicken Wings, and Protein Bars)
Protein is important for building muscle and recovering from injuries, but eating too much of it before bed can make it hard to fall asleep.
It takes more energy to digest high-protein foods like steak, grilled chicken, and protein bars, which keeps the body awake when it should be winding down.
Better Alternative: Opt for a small serving of cottage cheese or a handful of nuts, which provide protein without overloading the digestive system.
11. Chips and Salty Snacks
Potato chips, pretzels, and other salty snacks are high in sodium, which can cause dehydration and make you wake up thirsty during the night.
The high amounts of bad fats can also make you feel restless and slow down your digestion.
Better Alternative: Try a handful of unsalted nuts or roasted chickpeas for a crunchy yet healthy snack.
12. Alcohol
A lot of people think that drinking alcohol helps them sleep, but it actually changes the way your sleep works.
It can make you sleepy at first, but it can also keep you from getting into REM sleep, which is the most restful stage of sleep. This can make your sleep bad and keep you awake at night.
Better Alternative: Drink a glass of warm milk or a caffeine-free herbal tea to relax before bed.
13. Fast Food
Late-night fast food meals like burgers, tacos, and fried chicken are full of processed ingredients, bad fats, and salt. These things can make it hard to sleep because they can cause acid reflux, bloating, and pain.
Better Alternative: Prepare a homemade turkey and avocado sandwich on whole-grain bread for a satisfying yet sleep-friendly meal.
14. Candy and Sweets
Sugary foods like cookies, cakes, and candies can make your blood sugar rise, which can make you tired and make it hard to fall asleep.
The artificial chemicals and high sugar levels in these snacks can also make you want them more, which can make it harder to stop snacking at night.
Better Alternative: Opt for a piece of dark chocolate with almonds or a small serving of fruit for a natural sweet treat.
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