A good night’s sleep is essential to our overall well-being, but sometimes it can be difficult to achieve.

Along with creating a comfortable sleeping environment, avoiding certain foods and drinks can greatly improve the quality and duration of our sleep. In this article, we will discuss 30 foods and drinks to avoid for a good night’s sleep.

Caffeine

Caffeine is a natural stimulant that can make it difficult to fall asleep or stay asleep. It is found in a variety of foods and drinks, including:.

1. Coffee

Coffee is perhaps the most well-known source of caffeine. The amount of caffeine in coffee can vary depending on the brewing method and the type of coffee bean used, but on average, a cup of coffee contains about 95 milligrams of caffeine.

2. Tea

Tea, particularly black tea, also contains caffeine. A cup of black tea can contain anywhere from 14 to 70 milligrams of caffeine, depending on the brand and brewing method.

3. Energy drinks

Energy drinks are loaded with caffeine and other stimulants, such as guarana and taurine. A study published in the Journal of Caffeine Research found that consuming energy drinks can lead to poor sleep quality and daytime sleepiness.

4. Soda

Soda, particularly cola, contains caffeine. A can of cola can contain anywhere from 23 to 35 milligrams of caffeine.

5. Chocolate

Chocolate, particularly dark chocolate, contains caffeine. The amount of caffeine in chocolate can vary depending on the brand and the percentage of cocoa, but on average, an ounce of dark chocolate contains about 23 milligrams of caffeine.

Alcohol

While alcohol may initially make you feel sleepy, it can actually disrupt your sleep later in the night. Alcohol interferes with the normal sleep cycle and can lead to fragmented sleep and frequent awakenings.

Here are some alcoholic beverages to avoid for a good night’s sleep:.

6. Beer

Beer contains alcohol, which can disrupt your sleep. A study published in the journal Sleep found that consuming alcohol before bed can lead to shorter sleep duration and more disrupted sleep.

7. Wine

Like beer, wine contains alcohol that can disrupt sleep. A study published in Alcoholism: Clinical and Experimental Research found that drinking wine before bed can lead to increased awakenings during the night.

8. Spirits

Spirits, such as whiskey and vodka, also contain alcohol that can disrupt sleep. A study published in the journal Sleep found that consuming spirits before bed can lead to reduced sleep quality and more frequent awakenings.

High-Fat Foods

High-fat foods take longer to digest than other foods, which can lead to discomfort and indigestion that can interfere with sleep. Here are some high-fat foods to avoid before bed:.

9. Cheese

Cheese is high in fat, which can lead to indigestion and discomfort. It is also high in the amino acid tyramine, which can increase alertness and make it difficult to fall asleep.

10. Pizza

Pizza is often high in fat, particularly if it is loaded with cheese and meat toppings. It can also be high in sodium, which can lead to dehydration and disrupted sleep.

11. Fried foods

Fried foods, such as french fries and fried chicken, are high in fat and can be difficult to digest. This can lead to discomfort that can make it difficult to fall asleep.

12. Ice cream

Ice cream is high in fat and sugar, which can contribute to indigestion and discomfort. It can also be high in caffeine if it contains chocolate or coffee flavors.

Spicy Foods

Spicy foods can cause heartburn, indigestion, and discomfort that can interfere with sleep. Here are some spicy foods to avoid before bed:.

13. Chili

Chili contains a variety of spicy peppers that can cause heartburn and indigestion. It can also be high in fat, depending on the recipe.

14. Curry

Curry is often made with a variety of spicy ingredients, such as chili peppers and curry powder. These can cause discomfort and heartburn that can interfere with sleep.

15. Hot sauce

Hot sauce is often used to add flavor and spice to foods, but it can cause heartburn and indigestion that can make it difficult to fall asleep.

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Acidic Foods

Acidic foods can contribute to acid reflux, which can cause discomfort and disrupt sleep. Here are some acidic foods to avoid before bed:.

16. Tomato sauce

Tomato sauce is often used in pasta dishes and on pizza, but it is highly acidic. This can contribute to acid reflux that can interfere with sleep.

17. Citrus fruits

Citrus fruits, such as oranges and grapefruits, are highly acidic and can contribute to acid reflux. This can lead to discomfort and disrupted sleep.

18. Vinegar

Vinegar is highly acidic and can cause discomfort and acid reflux. It is often used in salad dressings and marinades.

High-Sugar Foods

High-sugar foods can cause fluctuations in blood sugar levels that can interfere with sleep. Here are some high-sugar foods to avoid before bed:.

19. Candy

Candy is often high in sugar and can cause blood sugar fluctuations that can disrupt sleep. It can also be high in caffeine if it contains chocolate.

20. Cookies

Cookies are often high in sugar and can cause blood sugar fluctuations that can interfere with sleep. They can also be high in fat if they contain chocolate or nuts.

21. Cake

Cake is often high in sugar and can cause blood sugar fluctuations that can interfere with sleep. It can also be high in fat if it contains frosting or filling.

Heavy Meals

Eating a heavy meal before bed can lead to discomfort and indigestion, which can interfere with sleep. Here are some heavy meals to avoid before bed:.

22. Steak

Steak is a heavy meal that can be difficult to digest. It is also high in protein, which can make you feel more awake and alert.

23. Burgers

Burgers are often high in fat and protein, which can be difficult to digest before bed. They can also be high in sodium, which can lead to dehydration and disrupted sleep.

24. Pasta

Pasta dishes, particularly those that are high in fat and cream-based sauces, can be difficult to digest before bed. They can also be high in sodium, which can contribute to dehydration and disrupted sleep.

Other Foods and Drinks to Avoid

There are several other foods and drinks that can interfere with sleep. Here are a few to avoid:.

25. Water

While staying hydrated is important, drinking too much water before bed can lead to frequent trips to the bathroom that can disrupt sleep.

26. Soy sauce

Soy sauce is often used in Asian cuisine, but it is high in sodium. This can lead to dehydration and disrupted sleep.

27. Bacon

Bacon is high in fat and protein, which can be difficult to digest before bed. It can also be high in sodium, which can contribute to dehydration and disrupted sleep.

28. Red meat

Red meat is high in protein and can be difficult to digest before bed. It can also be high in fat, depending on the cut.

29. Peppermint

While peppermint tea is often touted as a sleep aid, it can actually have the opposite effect. Peppermint can cause heartburn and indigestion that can interfere with sleep.

30. Greasy foods

Greasy foods, such as fast food and potato chips, can be difficult to digest and can cause discomfort that can make it difficult to fall asleep.

Conclusion

Avoiding certain foods and drinks before bed can greatly improve the quality and duration of our sleep.

By avoiding caffeine, alcohol, high-fat foods, spicy foods, acidic foods, high-sugar foods, heavy meals, and other foods and drinks that can interfere with sleep, we can create a conducive sleeping environment that allows us to wake up feeling refreshed and rejuvenated.