Getting a good night’s sleep starts long before you crawl into bed. What you eat and drink throughout the day—especially in the hours before bedtime—can have a huge impact on how well you sleep. Certain foods and drinks can interfere with your ability to fall and stay asleep, leaving you tossing and turning all night. In this blog, we’ll go over the main culprits to avoid and how you can make simple changes for better rest.
- Caffeine: the obvious sleep disruptor
Caffeine is a stimulant that can keep you awake long after you’ve finished your last cup of coffee. While coffee is the most well-known source, caffeine is also found in tea, soda, chocolate, and even some medications.
The problem with caffeine is that it stays in your system for hours. If you have an afternoon latte or a late-night chocolate dessert, the caffeine might still be affecting you when it’s time to sleep. To improve your sleep, try cutting off caffeine at least six hours before bedtime—or avoid it altogether in the evening.
- Alcohol: not the sleep aid you think it is
Many people believe that a glass of wine or a cocktail helps them relax and fall asleep faster. While alcohol might initially make you feel sleepy, it can disrupt the quality of your sleep. Alcohol interferes with your sleep cycles, especially REM sleep, which is crucial for feeling rested.
Drinking too close to bedtime can also increase the chances of snoring or waking up frequently during the night. If you want to enjoy better sleep, limit alcohol in the evening or skip it entirely.
- Heavy, greasy, or spicy meals
What you eat for dinner matters. Large, heavy meals can take a long time to digest, which may cause discomfort and keep you awake. Foods high in fat, like fried foods or greasy takeout, are especially hard on your stomach late at night.
Spicy foods can also be a problem. They may trigger heartburn or indigestion, especially if you eat them close to bedtime. If you’re prone to late-night cravings, stick to light, easy-to-digest snacks like a banana or a handful of almonds.
- Sugary treats and refined carbs
Desserts, candy, and sugary snacks might satisfy your sweet tooth, but they’re not great for your sleep. Sugary foods can cause a spike in your blood sugar, followed by a crash. This can leave you feeling restless or wake you up in the middle of the night.
Refined carbs, like white bread, pastries, and chips, have a similar effect. Instead of reaching for these before bed, try foods that promote relaxation, like oatmeal or a small bowl of whole-grain cereal.
- Carbonated and acidic drinks
Sodas and sparkling water may seem harmless, but their carbonation can cause bloating or discomfort that disrupts your sleep. Acidic drinks, like citrus juices, can trigger acid reflux or heartburn, especially if consumed close to bedtime.
Instead of these, opt for water, herbal teas like chamomile, or a warm cup of milk. These are gentle on your stomach and can even help you relax.
How to set yourself up for better sleep
Avoiding certain foods and drinks is just one part of the equation for a good night’s rest. Pairing healthy eating habits with a calming bedtime routine can work wonders. For example, using a better sleep spray can help create a soothing environment that signals to your brain it’s time to wind down. Spritz it lightly on your pillow or in your bedroom to fill the space with relaxing scents like lavender or chamomile.
The role of timing: when you eat matters too
Even if you’re eating the right foods, timing plays a big role in your sleep quality. Try to avoid large meals and snacks at least two to three hours before bedtime. This gives your body enough time to digest and prevents discomfort that might wake you up in the middle of the night.
If you need a small snack before bed, choose sleep-friendly options like:
- A banana (rich in magnesium and potassium, which help relax your muscles)
- A handful of nuts, like almonds or walnuts (which contain melatonin)
- A small bowl of plain yogurt with a drizzle of honey
Final thoughts
What you eat and drink has a direct impact on how well you sleep. By avoiding caffeine, alcohol, heavy meals, and sugary or acidic foods close to bedtime, you can set yourself up for a more restful night. Combine these dietary changes with a calming bedtime routine—like using a natural sleep spray—to further enhance your sleep quality. With a little effort and a few smart choices, you’ll be on your way to sleeping better and waking up refreshed every morning.
