Do you have trouble falling asleep or staying asleep? Your diet may be impacting your ability to get a good night’s sleep. Certain foods and drinks can interfere with your body’s natural sleep cycle and disrupt your rest.

Below are 30 foods to avoid for better sleep.

Caffeine

Caffeine is a stimulant that can keep you awake. It’s found in coffee, tea, chocolate, soda, and some medications. Avoid consuming caffeine in the afternoon and evening to prevent it from disrupting your sleep.

Alcohol

Although alcohol may help you fall asleep, it can also disrupt your sleep cycle. It can cause more frequent awakenings and interfere with deep sleep. Avoid consuming alcohol close to bedtime.

Heavy or Spicy Meals

Eating a heavy or spicy meal close to bedtime can cause discomfort and digestive issues. This can make it difficult to fall asleep or stay asleep throughout the night. Try to eat your last meal at least 2-3 hours before bedtime.

High-Fat Foods

High-fat foods are harder to digest and can cause discomfort, which can interfere with your ability to sleep. Avoid consuming foods such as pizza, burgers, and fried foods close to bedtime.

Greasy Foods

Greasy foods can also cause digestive discomfort, leading to difficulty sleeping. Avoid consuming foods such as French fries, potato chips, and fried chicken close to bedtime.

Sugar

Sugar can cause a spike in blood sugar levels, leading to energy crashes and difficulty sleeping. Avoid consuming sugary foods and drinks before bedtime.

Processed Foods

Processed foods are often high in sugar, salt, and fat, which can cause digestive discomfort and difficulty sleeping. Stay away from processed foods such as microwaveable meals and frozen dinners before bedtime.

High-Protein Foods

High-protein foods are harder to digest and can cause discomfort, making it difficult to fall asleep or stay asleep. Avoid consuming high-protein foods close to bedtime, such as steak and chicken.

Energy Drinks

Energy drinks are loaded with caffeine and sugar, making them a double whammy for disrupting sleep. Avoid consuming energy drinks close to bedtime.

Chocolate

Chocolate contains both caffeine and sugar, making it a poor choice for snack before bed. Look for darker chocolates as they contain less sugar.

Ice Cream

Ice cream contains high amounts of sugar and fat, making it difficult to digest and potentially leading to discomfort when trying to sleep. Opt for healthier options, like yogurt or fruit, before bedtime.

Caffeinated Tea

Similar to coffee, tea can stimulate the mind and make it difficult to fall asleep. Avoid consuming caffeinated teas before bedtime.

Fatty Meats

Fatty meats, such as bacon and sausage, can cause digestive discomfort, leading to difficulty sleeping. Try to avoid fatty meats close to bedtime.

Tomato Sauce

Tomato sauce is acidic and can cause heartburn, making it hard to sleep. Avoid consuming tomato sauce or foods that contain tomato sauce close to bedtime.

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Spicy Foods

Spicy foods can cause heartburn and discomfort, making it difficult to fall asleep or stay asleep. Avoid consuming spicy foods close to bedtime.

Cola

Cola contains caffeine and sugar, making it a double whammy for disrupting sleep. Avoid consuming cola close to bedtime.

Excessive Water

Drinking excessive amounts of water before bed can cause frequent urination, disrupting sleep. Try to limit your intake of fluids close to bedtime.

Foods High in Tyramine

Tyramine is an amino acid found in certain foods that can act as a stimulant and disrupt sleep. Foods high in tyramine include aged cheeses, cured meats, and soy products like soy sauce.

Processed Grains

Processed grains like white bread can quickly raise blood sugar levels, leading to energy crashes and difficulty sleeping. Avoid consuming processed grains close to bedtime and opt for whole grains instead.

Citrus Fruits

Citrus fruits are acidic and can cause heartburn, making it difficult to sleep. Avoid consuming citrus fruits or foods that contain citrus close to bedtime.

Green Tea

Green tea contains caffeine and can stimulate the mind, making it difficult to sleep. Avoid consuming green tea close to bedtime.

Carbonated Drinks

Carbonated drinks like soda can cause gas and bloating, leading to discomfort when trying to sleep. Avoid consuming carbonated drinks close to bedtime.