Foods That Can Disturb Your Sleep

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What you put in your body throughout the day has an impact on how you sleep that night.

Foods to Avoid to Get a Restful Sleep

  • Salty foods – The closer to bedtime that you eat salty foods, the greater your chances of waking in the middle of the night with dehydration.
  • Spicy foods – Like salty foods, the closer to bedtime that you eat spicy foods, the higher your chances of the hot stuff keeping you awake. Spicy food stimulates your digestive system, making it harder for you to relax. Spicy foods can also cause heartburn and upset stomach, two sleep hindrances. If you suffer with heartburn, spicy food can also make it uncomfortable to lie down.
  • High-fat foods – Eating high-fat foods has been shown to cause disruptive sleep cycles.

Alcohol and Sleep Issues

Booze is known to help you fall asleep but in the long run, it is more of a disruption. It throws your REM sleep out of whack and can cause you to wake in the middle of the night. As well, alcohol also causes dehydration, another cause of a bad sleep. If you drink in the evening, drink one glass of water for every glass of alcohol.

More to Keep in Mind to Get a Good Sleep

Nicotine and caffeine should also be avoided. They are both stimulants that may wake you when their side effects wear off. Caffeine should be avoided in the hours before bedtime as it blocks adenosine, a natural sleep chemical that is produced in your brain. Besides that, caffeine causes the level of adrenaline in your body to rise, leading to a raised heart rate and breathing rate. Once you manage to fall asleep, your sleep will probably be lighter than usual and unfulfilling when you have caffeine in your body. The effects of caffeine peak in about an hour but the caffeine remains in your system for hours. The food items that contain the most caffeine are coffee, colas, and tea.

Big meals close to bedtime are another no-no if you want a good sleep. A big meal requires a lot of work from your digestive system in order to process all that food; this will cause you to wake up often. Avoid big meals three to four hours before you head to bed.

Drinking any beverage close to bedtime ensures you will be up going to the bathroom throughout the night. You know you are not getting a good sleep if you constantly have to get up in the middle of the night.

Give some thought to what you put into your body during the day to up your chances of having a great sleep that night.


  • Mayo Clinic; Are There Any Foods That Help You Sleep Better? by Dr. Timothy Morgenthaler
  • Dr. Sears, Foods For Sleep
  • Medicine Net, Foods That Help or Harm Your Sleep 

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.