Ever toss and turn all night, counting sheep until sunrise? Yeah, you’re not alone. Everyone has sleepless nights sometimes.
But if it keeps happening, your diet might be the sneaky troublemaker messing with your sleep.
Let’s talk food—the good, the bad, and the stuff that might be robbing your dreams.
Big Meals, Big Problems
Late-night feasts can turn bedtime into bellyache time. Ever tried sleeping after a double cheeseburger at 9 p.m.? Not fun.
Spicy, fatty, or just too much food too close to bed can lead to heartburn and wild sleep.
Experts say eat dinner earlier—like 7 instead of 9. Can’t sleep on an empty stomach? Grab a light snack.
Gassy Foods Are the Enemy
Beans, raw onions, cabbage, and cauliflower may seem innocent. But at night? They can be little stomach grenades.
They bring gas, bloating, and a whole lot of tossing and turning.
Save those troublemakers for lunch. Or keep portions small if you really want them later.
Hungry? Your Brain Knows
Going to bed hungry is like giving your brain a homework assignment at midnight.
“If you go to bed hungry, your brain will keep you up so you’ll go in search of food,” says Cheryl L. Spinweber, Ph.D.
Instead of cutting calories like a ninja, try a gentler diet. Even a bedtime snack can help.
Weird Eating Hours = Weird Sleep
Eating whenever you feel like it? Your sleep might hate that.
Spinweber says inconsistent mealtimes confuse your body and mess with sleep quality.
Stick to regular eating hours. Your pillow will thank you.
The Booze Trick That Backfires
Think alcohol helps you snooze? Think again.
“Alcohol is probably the substance people use most often to help them sleep,” says Robert A. Hicks, Ph.D. “But it interferes with REM sleep.”
Sure, it might knock you out fast—but the sleep you get? Light and lousy.
Caffeine Hides Everywhere
That afternoon coffee might feel harmless. But caffeine can sneak into your sleep hours like a ninja in sneakers.
Even people who swear it doesn’t affect them might be wrong. Experts say it “lightens sleep” just like alcohol.
Chocolate, Mello-Yello, PMS pills, cough syrup—they all might be packing caffeine. Some sodas hit 100 milligrams, same as coffee.
Read labels like a detective. If you’re sensitive, avoid meds with caffeine at night.
And don’t mix it with other stimulants. Ephedrine, ma huang, or phenylpropanolamine plus caffeine? Boom—danger zone. That combo can spike blood pressure, race your heart, and even cause seizures or strokes.
Sleepytime Helpers
Some foods and supplements play nice at bedtime.
Herbal teas with valerian, lemon root, or melissa* might help you chill. No promises—but many people swear by them.
Warm milk? A classic. Spinweber says try it 15 to 30 minutes before bed. It’s got L-tryptophan, which helps you relax.
Add some cookies, and the carbs kick in to make the tryptophan work faster. Now we’re talking.
Melatonin also gets attention. It’s a natural hormone that controls your body clock.
But be careful. “The research on humans is very limited,” says Marcus Reisenberg, M.D. “Anyone who takes it is doing research on herself.”
Bedtime Habits That Actually Work
Food isn’t everything—your routine matters too.
Try going to bed and waking up at the same time each day. Skip naps if you can.
Exercise helps, especially in the late afternoon. But stop at least three hours before bedtime.
Wind down with a bath, a book, music, or tea. Maybe a small snack.
Treat bedtime like a ritual. Not a battle.