Foods and Drinks to Avoid if You Don’t Want to Toss and Turn at Night

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Ever climbed into bed feeling exhausted, only to find yourself wide awake hours later? Believe it or not, what you eat and drink during the day and especially in the evening plays a huge role in how well you sleep at night.

Some foods can actually sabotage your rest, leaving you tossing and turning when all you want is peaceful sleep. The good news? Once you know what to avoid, better nights are within reach.

Here are the 5 top culprits that could be stealing your sleep.

1. Coffee (and Hidden Caffeine Sources)

It’s no surprise that coffee is on the list. Caffeine is a stimulant designed to keep you alert, and it can linger in your system for up to 6–8 hours. That means an innocent afternoon latte might be the reason you’re staring at the ceiling at midnight.

Here’s the catch: caffeine hides in more than just coffee. Think energy drinks, black tea, chocolate, and even some “sleepy-time” herbal teas (like green tea blends). If you’re sensitive to caffeine, try cutting it off by mid-afternoon.

2. Sugary Treats

That late-night cookie or slice of cake might taste comforting, but sugar causes blood sugar spikes and crashes that can mess with your sleep cycle. You might fall asleep quickly, but chances are you’ll wake up in the middle of the night.

If you crave something sweet after dinner, opt for fruit or a small square of dark chocolate (in moderation).

3. Spicy Foods

As delicious as they are, spicy foods can cause indigestion and even raise your body temperature: two things that don’t exactly promote restful sleep. If you’re prone to heartburn or acid reflux, eating spicy food at dinner may lead to restless nights. Save the hot chili for lunch instead of dinner.

4. Alcohol

A glass of wine may feel like it helps you doze off faster, but alcohol actually disrupts your natural sleep stages, especially REM sleep, the stage that makes you feel rested and refreshed. The result? You might sleep, but you’ll wake up groggy and unfocused.

5. Heavy or Fatty Meals

Greasy takeout, burgers, or cheesy pizza before bed? Delicious, yes—but your digestive system will be working overtime while you’re trying to sleep. That can cause discomfort, bloating, and restlessness. Aim for lighter dinners packed with lean protein, veggies, and whole grains.

Bonus

Restful nights doesn’t just depend on a good mattress or a cozy blanket, it also depends on what you feed your body before bed. By cutting back on caffeine, sugar, alcohol, and heavy meals in the evening, you’ll set yourself up for deeper, more restorative sleep.