13 Worst Foods to Eat Before Bed, Ranked by Experts

      When it comes to getting a good night's sleep, the foods you eat before bed can make a big difference. Some snacks can upset your stomach or keep you awake, while others might help you drift off. In this article, we'll look at the 13 worst foods to eat before bed, ranked by experts. By steering clear of these items, you might just improve your chances of a restful night.

Key Takeaways

• Spicy foods can lead to heartburn and disrupt sleep.

• Fast food is hard to digest and can keep you awake.

• Aged cheeses contain compounds that may cause wakefulness.

• Raw onions can trigger acid reflux and discomfort at night.

• Chocolate and nuts can lead to digestive issues before bed.

1. Spicy Food

Spicy food

     Okay, so, spicy food before bed? Probably not the best idea. I love a good kick as much as the next person, but I learned my lesson the hard way. One time, I had some super spicy tacos before trying to sleep, and let me tell you, it was a long night.

   Spicy foods can cause heartburn and acid reflux, which are definitely not conducive to a good night's sleep. It's all about that capsaicin, the stuff that makes things spicy. It can mess with your body temperature and make it harder to drift off. Plus, if you're prone to indigestion, avoid spicy food at night is a must.

    I remember tossing and turning, feeling like my insides were on fire. Definitely not a fun experience. Now, I try to keep the spice to lunchtime or earlier. Trust me, your sleep will thank you.

2. Fast Food

Fast Food

    Okay, so you're cruising home late, and that drive-thru is calling your name. I get it. But maybe, just maybe, tonight's the night you resist. Fast food before bed is a recipe for a restless night.

Think about it:

• It's often loaded with unhealthy fats.

• It's usually high in sodium.

• It can cause bloating and heartburn.

All of these things can mess with your sleep. Plus, studies have shown a link between eating processed foods and poor sleep quality, especially in kids and teens.

I remember one time I had a huge burger and fries before bed. I tossed and turned all night, felt super bloated, and woke up feeling like I hadn't slept at all. Never again!

So, what's the alternative? Maybe try to plan ahead and have a lighter dinner earlier in the evening. Your body (and your sleep) will thank you for it.

3. Aged Cheese

Aged Cheese

    Okay, so you might have heard the old wives' tale that cheese gives you nightmares. While that's probably not true, aged cheeses before bed might still mess with your sleep. I know, it's a bummer. Who doesn't love a late-night cheese board?

   The problem with aged cheeses like cheddar, parmesan, and brie is that they contain tyramine. Tyramine is an amino acid that can act as a stimulant. Basically, it can make you feel more awake, which is the opposite of what you want when you're trying to wind down.

   So, what's a cheese lover to do? Well, you don't have to ditch cheese altogether. Instead of aged varieties, try younger cheeses like cottage cheese. These actually contain tryptophan, another amino acid, but this one promotes sleep. It's all about balance, right? Maybe consider sleep apnea research if you are concerned about your sleep quality.

Here's a quick comparison:

• Aged Cheeses (Avoid Before Bed):
  • Cheddar
  • Parmesan
  • Brie
• Young Cheeses (Better Choice):
  • Cottage Cheese
  • Mozzarella
  • Ricotta

    So, next time you're reaching for a midnight snack, maybe skip the aged cheese and go for something a little milder. Your sleep will thank you!

4. Fermented Sauces

Fermentd Sauces

    So, you're winding down for the night, maybe thinking about a little snack to cap off the day. You might want to rethink that drizzle of soy sauce or fish sauce. These sauces, while adding a great depth of flavor to your meals, might not be your best friend before bed. I know, it's a bummer.

    Like aged cheeses, fermented sauces contain tyramine. Tyramine is an amino acid that can stimulate the brain and increase alertness. This is the last thing you want when you're trying to relax and fall asleep. Think of it like accidentally hitting the 'on' switch right before you're trying to power down. Not fun.

    It's not just about staying awake, either. For some people, tyramine can also be a trigger for migraines. So, if you're prone to headaches, especially at night, cutting back on these sauces in the evening could make a real difference. It's all about creating the right environment for sleep, and sometimes that means making some tough choices about what you eat.

• They contain high levels of tyramine.

• Tyramine boosts norepinephrine production, increasing alertness.

• They might trigger migraines in sensitive individuals.

Here's a quick rundown of why these sauces can mess with your sleep:

    So, may be swap that fish sauce for something a little more sleep-friendly. Your body will thank you in the morning.

5. Raw Onions

Raw Onions

   So, you're thinking of adding some raw onions to your late-night snack? Think again! It's not just about the bad breath you'll be dealing with. Raw onions can be a major trigger for acid reflux.

They can cause:

• Heartburn
• Stomach ache
• A sore throat

Honestly, I love onions, but eating them right before bed is a recipe for disaster. I learned that the hard way after a late-night burger with a huge pile of raw onions. Let's just say, I didn't sleep well that night. Now, I try to enjoy them earlier in the day.

6. Red Meat

Red Meat

    Okay, so you don't have to swear off steak forever, but maybe reconsider that late-night sirloin. Eating red meat too close to bedtime can really mess with your sleep. It's a protein powerhouse, which sounds great, but it's also tough for your body to break down.

    Lying down after a big steak dinner? Your digestive system is going to be working overtime when it should be winding down. Think indigestion, acid reflux – not exactly the dream team for a good night's sleep. It's all about timing. Maybe enjoy that delicious steak earlier in the day, giving your body plenty of time to process it before you hit the hay.

Eating a heavy meal, especially one high in protein and fat like red meat, can keep your digestive system active for hours. This can lead to discomfort and disrupt your sleep cycle, making it harder to fall asleep and stay asleep.

Here's a quick rundown:

• Difficult to digest.

• Can cause indigestion.

• May lead to acid reflux.

7. Aged, Fermented and Smoked Meat

Aged

    Similar to aged cheeses and fermented sauces, aged, fermented, and smoked meats can really mess with your sleep. Think bacon, salami, pepperoni, and even frankfurters. I know, right? Who doesn't love a good bacon sandwich before bed? But maybe we should reconsider.

    These meats often contain an amino acid called tyramine. Tyramine is thought to induce sleeplessness. So, that charcuterie board you were planning for your late-night snack? Maybe save it for lunch.

    Eating these types of meats before bed can lead to a restless night. Your body has to work harder to digest them, and the tyramine can keep you awake. It's a double whammy of sleep disruption.

    It's not just about digestion; it's also about what these meats do to your brain. Tyramine can increase brain activity, making it harder to wind down. And if you're on MAOIs, watch out! It can cause dangerous spikes in blood pressure. So, maybe opt for something lighter before hitting the hay.

8. Tomatoes

Tomatoes

   Tomatoes, while seemingly harmless, can be a sneaky culprit behind a restless night. The main issue? Their high acidity. For those prone to acid reflux or indigestion, tomatoes can trigger heartburn, especially when you're lying down. It's not just fresh tomatoes either; tomato-based sauces, stews, soups, and even pizza can cause problems.

   I used to love a late-night snack of tomato soup, but I quickly learned my lesson. The heartburn was unbearable, and it kept me up for hours. Now, I avoid tomatoes like the plague in the evening.

While tomatoes do contain melatonin, a hormone that can help with sleep, the acidity often outweighs the benefits. If you're sensitive, it's best to avoid them at least three hours before bed. Consider these points:

• Acidity can irritate the stomach lining.
• Lying down worsens acid reflux symptoms.
• Tomato-based products are just as problematic as fresh tomatoes.

So, while a Caprese salad might sound appealing, your sleep might thank you for choosing something else. If you are looking for a sleep-enhancing hormone, consider other options.

9. Dried Fruits

Dried Fruits

    Dried fruits seem like a healthy snack, right? Well, they can be a sneaky culprit for keeping you up at night. I used to grab a handful of raisins before bed thinking I was making a good choice, but I learned the hard way that it wasn't the best idea.

    Dried fruit is often packed with fiber and natural sugars. That combination can sometimes lead to digestive issues when you're trying to wind down. All that fiber working overtime can cause gas and bloating, which is definitely not conducive to a good night's sleep. Plus, the concentrated sugar can give you a little energy boost when you want the opposite.

    Think of it this way: your body is trying to relax and repair itself while you sleep, not process a ton of sugar and fiber. It's better to save the dried fruit for earlier in the day when you can actually use that energy.

    So, while dried fruit isn't inherently bad, it's probably best to avoid it close to bedtime. Maybe opt for a small piece of fresh fruit instead, like a few berries. They're less likely to cause digestive upset and still give you a little something sweet.

10. Milk

Milk

      Okay, so you've probably heard the old wives' tale about warm milk before bed, right? Well, there might actually be something to it. It's not just a placebo effect. Milk contains tryptophan, an amino acid that can be converted into serotonin and melatonin, both of which play a role in sleep.

     But here's the thing: not everyone reacts the same way. Some people find milk comforting and sleep-inducing, while others might experience digestive issues, especially if they're even slightly lactose intolerant. So, it's a bit of a gamble. If you're going to try it, maybe start with a small glass and see how you feel. You might find that warm milk before bed is just what you need to drift off peacefully. Or, you might be up all night with a tummy ache.

• Contains tryptophan, which aids sleep.
• Can be comforting and promote relaxation.
• Potential digestive issues for some.

I remember trying the warm milk trick when I was a kid. Sometimes it worked like a charm, other times, not so much. I think it really depends on what else I had eaten that day and how stressed I was. It's not a guaranteed solution, but it's worth a shot if you're struggling to fall asleep.

11. Cucumber

Cucumbers

     Okay, so cucumbers are mostly water, right? That's why they're so refreshing. But that's also why they might not be the best choice right before you hit the hay. Eating cucumber close to bedtime can lead to multiple trips to the bathroom during the night, disrupting your sleep cycle.

      It's easy to forget that cucumbers are so hydrating when you're munching on them, but your bladder definitely won't forget. I learned this the hard way last week when I had a late-night salad with tons of cucumber. Let's just say I wasn't a happy camper at 3 AM.

It's better to enjoy cucumbers earlier in the day so your body has time to process all that extra fluid. Trust me, your sleep will thank you.

• High water content

• Natural diuretic

• May disrupt sleep

Here's a quick rundown:

12. Chocolate

Chocolate

     Okay, who doesn't love chocolate? I know I do. But sadly, it's not the best choice before bed. Chocolate contains caffeine, and even though it might seem like a small amount, it can be enough to mess with your sleep, especially if you're sensitive to stimulants.

• Caffeine is a stimulant.

• Dark chocolate has more caffeine than milk chocolate.

• Theobromine, also in chocolate, can increase heart rate.

     I remember one time I had a huge chocolate bar before bed, thinking it would be a nice treat. I ended up tossing and turning all night! It was definitely not worth it. Now I try to avoid it a few hours before I plan to sleep. Maybe try fruit instead?

     Plus, let's be real, most chocolate bars are loaded with sugar, which can also disrupt your sleep. So, as much as it pains me to say it, maybe save the chocolate for earlier in the day.

13. Nuts

Nuts

     Okay, so nuts are generally considered a healthy snack, right? Packed with good fats, protein, and all that jazz. But before bed? Maybe not the best idea. I used to grab a handful of almonds thinking I was being healthy, but then I read up on it a bit more.

    The problem with nuts before bed is their high fat content. Healthy fats are great, but they take a while to digest. That means your body is still working hard to break them down when it should be winding down for sleep. Plus, some people find that nuts can cause bloating or indigestion, which definitely won't help you drift off.

Here's a few reasons to maybe skip the nuts before bed:

• High fat content can interfere with digestion.

• Potential for bloating or indigestion.

• Some nuts are higher in natural sugars, which can give you a little energy boost when you want the opposite.

     I'm not saying nuts are evil or anything. Just maybe save them for a daytime snack. If you're really craving something crunchy before bed, maybe try a small handful of cereal bars made with oats and nuts and low in sugar. It might be a better option for a good night's sleep.

Wrapping It Up

So, there you have it. If you want to sleep better, steer clear of those foods we talked about. Late-night snacks can be tempting, but some of them can really mess with your sleep. Whether it’s spicy dishes, heavy meats, or sugary treats, they can all keep you tossing and turning. Instead, think about lighter options that won’t upset your stomach or keep you awake. Remember, a good night’s sleep is super important for feeling your best, so make those food choices count!

Frequently Asked Questions

Why should I avoid spicy foods before bed?

Spicy foods can cause heartburn and upset your stomach, making it hard to sleep.

Is fast food really that bad for sleep?

Yes, fast food is high in fat and can lead to digestive issues, which can disrupt your sleep.

What about cheese? Is all cheese bad before bed?

Aged cheeses can keep you awake due to an amino acid called tyramine. It's better to choose fresh cheeses.

Why are raw onions on the list?

Raw onions can cause acid reflux and heartburn, which can make it hard to fall asleep.

Are tomatoes really a sleep disruptor?

Yes, tomatoes can cause discomfort for people with acid reflux, especially when lying down.

What should I snack on instead before bed?

It's best to have light snacks like yogurt or a small piece of fruit that won't upset your stomach.