Foods to Avoid Before Bed for Better Sleep

A big dinner might make you feel sleepy, but it doesn't always lead to restful sleep. In fact, what you eat in the evening can greatly impact your sleep quality. Here's a look at which foods to avoid before bed.

Caffeine and Sugary Drinks

We all know caffeine can keep us up, so it's best to avoid coffee, black tea, and energy drinks before bed. These beverages contain caffeine and sugar, both of which stimulate the nervous system, making it harder to wind down.

Heavy, Rich Foods

Foods that are high in fat and protein, like red meat, fried foods, and cheese, can also disrupt sleep. These heavy meals are more difficult to digest, meaning your body has to work harder while you're trying to sleep. Nutritionists advise avoiding foods that take a long time to break down as they can lead to restlessness and even indigestion.

The Ideal Pre-Bed Meal

If you're hungry before bed, aim for a light, balanced snack. Nutritionists suggest following a "plate model" similar in size to a breakfast or dessert plate. Here's what this plate should look like:

• Half: Fresh, non-starchy vegetables, which are easy to digest and won't weigh you down.
• Quarter: Lean protein, like turkey breast or tofu. These options offer sustained energy without being heavy on the stomach.
• Quarter: Carbohydrate-rich foods, like potatoes or whole grains, to help you feel satisfied.

This combination provides essential nutrients, keeps you full, and won't interfere with sleep.

Listen to Your Body's Needs

Everyone's digestion is different, so paying attention to your body's signals is essential. For instance, if you find raw vegetables hard to digest at night, opt for cooked options instead. Sudden changes in eating habits or meal times can lead to digestive discomfort, which may disrupt your sleep cycles.

Remedies for a Restless Night

What if you've already eaten something that doesn't agree with you? A short walk can help stimulate digestion, and sipping on a digestive tea, such as fennel, anise, or peppermint, can calm your stomach.

The Bottom Line

In the evening, avoid foods and drinks that stimulate your system or are heavy on the stomach. Instead, aim for a light, nutrient-dense meal that supports both digestion and sleep. By making mindful choices about what you eat before bed, you can set yourself up for a more restful night's sleep.