3 Worst Foods to Eat Before Bed (And Why They’ll Ruin Your Sleep)

What you eat before bed can significantly influence your sleep quality by affecting hormones and digestion. UK sleep expert Rosey Davidson warns against three types of pre-bedtime snacks: spicy, sugary, and greasy foods. Let’s dive into how these culprits can wreak havoc on your beauty sleep.

Spicy Foods

Feeling the burn? Spicy foods can raise your body temperature, making it harder to fall asleep and achieve restful sleep. Not only does this make falling asleep a challenge, but it can also trigger acid reflux and heartburn. Plus, that greasy, spicy combo? It’s like a wake-up call for your digestive system, leaving you tossing and turning all night and dragging yourself through the next day.

Sugary Foods

Got a sweet tooth? Think twice before indulging before bed. Simple sugars act like a shot of espresso for your brain, causing an insulin spike and releasing cortisol, which triggers stress. And don’t even start on chocolate – that hidden caffeine content will keep you wired when you should be winding down.

Greasy Foods

Greasy foods might initially make you sleepy but don’t be fooled. All that saturated fat and sodium is a recipe for restless nights.

Science supports this: studies show that consuming too much-saturated fat can disrupt your sleep and leave you feeling groggy the following day and eating right before bed. Eating greasy foods before bed forces your digestive system to work overtime when it should be at rest.

Sleep-Friendly Snacks

So, what should you reach for when you need a bedtime boost?

Cherries are a natural sleep aid, rich in melatonin, which regulates your sleep cycle and combats insomnia.

Thanks to magnesium and potassium, bananas soothe muscles. They also contain vitamin B6, which keeps your mind clear and calm.

Oats are an excellent sleep aid, rich in tryptophan – an essential building block for serotonin, which helps your body produce sleep-inducing melatonin. Oats are a nutritious sleep supplement since your body cannot make tryptophan naturally.

But remember, timing is everything. Even the best sleep-friendly foods can disrupt your rest if eaten too close to bedtime, leading to heartburn, indigestion, or late-night bathroom trips. Aim to eat your last snack for optimal sleep success at least 3-4 hours before hitting the hay.