It’s midnight, and you’re about to head to bed when suddenly you find yourself peering into the fridge, searching for a snack. What’s the first thing you’ll reach for, and is it healthy? The answer often leans toward the unhealthy—many of us tend to reach for less nutritious foods during late-night hours.
Generally, eating before sleeping isn’t recommended, but some foods can specifically disrupt your sleep quality as well.
Red Meat: Steaks and burgers, for example, can make you feel sluggish. They are tough to digest, and waking up with a stomachache isn’t uncommon. The rise in body temperature after eating them can also make it harder to fall into a peaceful sleep.
Dark Chocolate: Surprisingly, dark chocolate—often considered a healthy snack—contains caffeine that may keep you awake for hours. Its sugar content can also spike blood sugar levels, which further disrupts sleep.
Spicy Foods: Spicy dishes contain a compound called capsaicin, which raises body temperature and hampers quality sleep. They can cause heartburn, digestive discomfort, and hot flashes.
So, what should you eat instead? Opt for walnuts and other nuts, which are rich in compounds that encourage sleep. Dairy drinks are also beneficial, as they contain protein that helps create a feeling of fullness and supports the release of serotonin, which promotes sleep. Additionally, consider sipping on caffeine-free tea, since caffeine can disrupt your sleep and is not recommended before bed.
