Foods That Disrupt Sleep: What Should You Avoid?

Written by

Ben Trapskin

I have carefully studied and evaluated many mattresses, sheets, pillows, duvet inserts, comforters, sleep gadgets, and adjustable beds for over a decade. My insights and evaluations are grounded in both my extensive personal experience and valuable customer feedback. I have expertise and knowledge of the industry. I have used this to conduct detailed assessments of products. My insights and guidance have given consumers the best sleep experience. I am committed to quality and excellence in this field. EXPERT TESTED Every product is tested with a variety methods to give you the best assement of what it will actually feel like and if it is good quality. UPDATED REGULARLY Our reviews are updated daily and we strive to produce the most useful content so you can make an informed decision.

Foods that Disrupt Sleep



A good night’s sleep is something everyone yearns for. It is a natural remedy that beats stress and helps the brain function better. But a large section of the population suffers from sleep disorders. While some cannot fall asleep, others wake up several times through the night and remain tired in the morning. It is easy to blame the bed, stress, or the next door neighbor for keeping us awake at night. What we don’t realize is that the food we have for dinner is often responsible for keeping us from falling asleep.

There are certain foods that can slow down digestion and keep us feeling uncomfortable through the night if taken close to the bed. When you keep consuming this food unknowingly before bed every night and then have trouble falling asleep, it can lead to serious illness.

Stop blaming others for your sleeplessness and avoid the following food before bedtime:

Coffee: We drink coffee for energy and vigor. When we drink it before bed, it does the same thing: keep us alert and awake through the night. Research has found that even when consumed six hours before bed, coffee can affect our ability to get quality sleep. The caffeine present in coffee is responsible for this. This applies to decaffeinated coffee because there’s still some amount of caffeine present in it.

Tea: Although tea doesn’t contain the same amount of caffeine as in coffee, it still has a significant amount of it. When you consume black tea before bed, the stimulant can cause difficulty in falling asleep. Besides that, tea is acidic in nature, causing indigestion and acid reflux, leading to troubled sleep at night.

Dark chocolate: You might think chocolate helps elevate mood and beat stress, but that’s the same reason why it also disrupts sleep. Dark chocolate makes for a good dessert before bedtime, and it helps a lot of people satiate their sweet craving after dinner. But most dark chocolates contain a significant amount of caffeine, and that’s enough to keep you up at night. If you must have chocolates before bed, consider one with a lower amount of cocoa, since they contain minimal caffeine.

Spicy food: It is common knowledge that food cooked with too much oil and spices can lead to heartburn, indigestion, and discomfort. When you consume spicy food for dinner, the discomfort can keep you awake, because heavy, spicy food slows down digestion and affects body temperature. That’s the reason why you feel warm after eating a big, spicy meal. Keeping your dinner light is the best way to avoid indigestion and discomfort at bedtime.

Alcohol: Most people consider a glass of wine a relaxing nightcap before bed. Drinking before bedtime has been a norm since ages, and several people still follow it. But did you know that any kind of alcoholic drink before bed leads to loss of sleep? This is because alcohol causes an increase in brain activity and body temperature, resulting in disturbed sleep. Alcohol has been found to reduce the rapid eye movement (REM) sleep and slow-wave sleep (SWS), which together are responsible for quality sleep.

Meat: Eating a big, meaty meal close to bedtime leads to disturbed sleep because of the time is taken to digest the food. The longer food takes to digest, the slower your body and brain will relax. The best option is to avoid big, meaty meals for dinner, but often that’s not possible, especially if you have a party. Making sure you consume the food well before bedtime is an easy way to beat indigestion during sleep.

What you what has a direct link to how you sleep at night. Avoiding these foods before bedtime is the key to better quality of rest.