Everyone loves a late-night snack, but eating the wrong foods before bed can disrupt your sleep and leave you feeling groggy in the morning.

To ensure a restful night’s sleep and wake up feeling refreshed, it’s important to avoid certain snacks before hitting the hay. Here is the ultimate list of snacks that you should steer clear of before bed:.

1. Spicy Foods

Although spicy foods can be delicious, they can cause heartburn and indigestion, making it difficult to fall asleep. Spices such as chili powder, hot sauce, and jalapenos can trigger acid reflux, leading to discomfort and disturbed sleep.

Avoid spicy snacks like buffalo wings or salsa before bed to promote a peaceful night’s sleep.

2. Greasy Foods

Greasy and fatty foods take longer to digest, which can lead to bloating and discomfort when you lie down. Foods such as pizza, fried chicken, and French fries are high in fat and can cause indigestion and disrupted sleep.

Opt for lighter snacks that are easier on your digestive system.

3. Chocolate

As tempting as it may be to grab a piece of chocolate before bed, it’s best to avoid this sweet treat.

Chocolate contains caffeine and a naturally occurring stimulant called theobromine, which can increase heart rate and stimulate the nervous system. This can make it difficult to fall asleep, so it’s best to save your chocolate cravings for earlier in the day.

4. Sugary Snacks

Sugary snacks like cookies, candy bars, and ice cream might satisfy your sweet tooth, but the spike in blood sugar can wreak havoc on your sleep.

Consuming high amounts of sugar before bed can lead to a crash in blood sugar levels, causing you to wake up in the middle of the night. Instead, reach for healthier alternatives like fruit or yogurt.

5. Citrus Fruits

Citrus fruits like oranges and grapefruits are packed with vitamin C and other nutrients, but they can also be high in acidity. This can lead to acid reflux and heartburn, making it difficult to get a good night’s sleep.

If you’re craving a fruity snack, opt for low-acid options like berries or apples instead.

6. Caffeinated Beverages

It goes without saying that drinks like coffee, energy drinks, and soda should be avoided before bed. The high caffeine content can keep you awake and alert, making it harder to fall asleep.

If you must have a warm beverage, opt for caffeine-free herbal teas like chamomile or peppermint, which can promote relaxation.

7. Alcohol

While a nightcap might seem like a good idea to help you relax and drift off to sleep, alcohol actually disrupts your sleep patterns. It can prevent deeper stages of sleep and lead to more frequent awakenings throughout the night.

If you want a good night’s sleep, it’s best to avoid alcoholic beverages before bed.

8. High-Protein Snacks

Although protein is an essential nutrient, consuming a large amount before bed can lead to a restless night. Protein takes longer to digest compared to other nutrients, so opt for lighter snacks that are easier to process.

If you need a protein fix, consider a small handful of nuts or a slice of turkey instead.

9. Spicy Dips and Salsas

While chips and dip may be a popular late-night snack, spicy dips and salsas can contain ingredients that lead to heartburn and indigestion.

The combination of spicy ingredients and the act of lying down can cause acid reflux, leading to discomfort and disrupted sleep. Opt for milder dips or salsa options to avoid these issues.

10. Carbonated Drinks

Carbonated drinks like soda or sparkling water may be refreshing, but they can also cause bloating and gas. The bubbles can fill up your stomach and lead to discomfort when lying down, making it difficult to fall asleep.

Choose still drinks like water or herbal tea instead to stay hydrated without the unwanted side effects.

Avoiding these snacks before bed can help promote a restful and uninterrupted night’s sleep. Instead, choose lighter, more easily digestible options that won’t cause discomfort or keep you awake.

By making smart choices with your late-night snacking habits, you’ll be on your way to better sleep and waking up feeling refreshed and revitalized.