Your diet can play a significant role in disrupting your sleep. Certain foods can create
problems with falling and staying asleep throughout the night. It can also wake you up
even if you happen to get a few hours of rest.
Here are eight different foods to avoid to improve your sleep:
Caffeinated Beverages
Coffee, tea, and energy drinks all contain caffeine, which is a stimulant. They are known
to make it more difficult to fall asleep or stay asleep for longer. Therefore, it is a good
idea to avoid it altogether during the evening hours. Also, consider limiting your overall
intake. For example, if you are used to three cups of coffee a day, reduce it to two until
you are used to it.
Alcohol
Alcohol can initially make you feel drowsy, but it disrupts your sleep later in the night.
Therefore, it’s best to avoid alcohol before bed to improve or up to four hours before
bedtime to ensure better sleep.
High-Fat Foods
High-fat foods can cause indigestion, heartburn, and other discomforts, which can make
it difficult to fall asleep. These types of foods also take longer to digest, keeping your
body busy while you’re trying to rest. Avoid foods like fried foods, fast food, and
processed snacks before bed.
Spicy Foods
Spicy foods can cause heartburn and indigestion, which can keep you awake at night. It
can also lead to GERD. Gerd is a condition that causes your stomach acid to flow back
into the esophagus and disrupt sleep.
Heavy Meals
Eating a large, heavy meal before bed can lead to indigestion and discomfort, making it
difficult to fall asleep. Instead, try to eat your largest meal earlier in the day. Eating
earlier is best because it gives your body time to digest before bedtime.
Sugary Foods
Sugary foods can give you a temporary energy boost, which can keep you awake at
night. Avoid sugary foods at least four hours before bedtime. This includes fruit juices,
desserts, and sweetened beverages. If you have a craving, reach for just a few nuts
instead.

Acidic Foods
Foods high in acid, like citrus fruits and tomatoes, can cause heartburn and discomfort
at night. Even popsicles or flavored ice can contain citric acid, so be cautious of any
acidic foods before bedtime.
Chocolate
Chocolate contains caffeine and theobromine, both stimulants that can disrupt your
sleep. Therefore, it’s best to avoid chocolate in the evening or limit it to a small serving
earlier in the day if you have a craving.
Improving your diet by avoiding these foods can greatly improve your sleep. Of course,
each of these foods can disrupt your sleep in its own way, but by avoiding them before
bedtime, you can set yourself up for a good night’s rest. So, the next time you’re
reaching for a late-night snack, think about how it may affect your sleep and look for
something more sleep-friendly instead.