10 Common Foods That Keep You Awake at Night

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We all know the struggle: lying in bed, eyes open, mind racing — and wondering why sleep just won’t come. You’ve turned off the lights, avoided caffeine, maybe even tried counting sheep. But what if the real problem is what you ate a few hours ago?

Food affects more than just your waistline or energy levels — it also plays a crucial role in how your body winds down for rest. Some foods stimulate your nervous system, raise your heart rate, or disrupt your hormones, making it harder to fall asleep and stay asleep.

Here are ten surprisingly common foods and drinks that might be keeping you awake at night — and what to eat instead for a truly restful sleep.

1. Chocolate

It’s delicious, comforting, and often the go-to “treat” after dinner. But chocolate, especially dark varieties, contains caffeine and theobromine, two compounds that stimulate your nervous system.

Even a small bar of dark chocolate can deliver up to 50 mg of caffeine — roughly the same as half a cup of coffee. Eating chocolate close to bedtime can make your heart beat faster and trick your brain into staying alert.

Better alternative: If you crave something sweet at night, go for a small piece of banana or warm milk with a touch of honey — both help boost melatonin naturally.

2. Spicy Foods

A plate of spicy noodles or hot curry may be satisfying, but it can wreak havoc on your sleep. Spices raise your body temperature and stimulate digestion, which is the opposite of what your body needs to fall asleep.

Capsaicin, the active compound in chili, can also trigger heartburn or acid reflux when you lie down, making rest nearly impossible.

Better alternative: Eat spicy meals earlier in the day. For dinner, choose lighter, soothing flavors — grilled vegetables, baked chicken, or a warm soup.

3. Processed Meats

Pepperoni, sausages, bacon, and deli meats are loaded with tyramine, an amino acid that increases the release of norepinephrine, a brain chemical that boosts alertness.

In addition, their high salt and fat content can raise blood pressure and make you feel bloated, both of which disrupt deep sleep cycles.

Better alternative: Opt for lean protein sources such as turkey, chicken, or tofu for dinner — these contain tryptophan, an amino acid that promotes relaxation.

4. Tomato-Based Sauces

Tomatoes are healthy and full of antioxidants — but they’re also acidic. Eating tomato-heavy dishes like pizza or pasta sauce at night can trigger acid reflux, especially when you lie down soon after eating.

Tomato skins and seeds also contain tyramine, which can increase brain activity and delay the onset of sleep.

Better alternative: Try light sauces made from olive oil and vegetables like zucchini or spinach. If you love pasta, have it with pesto instead of marinara.

5. Citrus Fruits

Oranges, lemons, and grapefruits may seem like healthy choices, but their high acidity can irritate your stomach and cause reflux, particularly if you eat them close to bedtime.

The vitamin C content also stimulates your metabolism, giving your body an unintended “wake-up” signal.

Better alternative: Choose low-acid fruits such as bananas, papayas, or melons. They soothe digestion and even support melatonin production.

6. Alcohol

A glass of wine might make you drowsy, but don’t be fooled — alcohol is a major sleep disruptor. While it can help you fall asleep faster, it interferes with REM sleep, the most restorative sleep phase.

That’s why people who drink before bed often wake up in the middle of the night, feeling restless or dehydrated.

Better alternative: Swap your nightcap for calming herbal teas like chamomile, valerian root, or lavender. They relax your muscles and calm your mind without disturbing your sleep cycle.

7. Fatty Foods

Greasy burgers, fries, or heavy take-out meals force your digestive system to work overtime. This slows down metabolism and causes indigestion, gas, and discomfort — all enemies of a good night’s rest.

Fats also lower your core temperature more slowly, preventing your body from reaching the cooler state that promotes sleep.

Better alternative: Choose baked, steamed, or grilled options for dinner, and keep portion sizes moderate. Your stomach (and your dreams) will thank you.

8. Sugary Desserts

That late-night scoop of ice cream might feel like self-care, but sugar spikes your blood glucose levels, followed by a crash that can wake you in the middle of the night.

Sugar also increases cortisol — the stress hormone — which tells your body to stay alert. Combined with dairy fat, it can make digestion sluggish and uncomfortable.

Better alternative: A small bowl of yogurt with berries or a warm cup of cinnamon milk satisfies your sweet tooth without keeping you up.

9. Energy Drinks and Sodas

This one seems obvious, but many underestimate just how long caffeine and sugar linger in your system. Energy drinks can contain up to 200 mg of caffeine per can — more than two cups of coffee.

The sugar rush gives you instant energy, but as your blood sugar drops, it can cause night sweats, restlessness, or even nightmares.

Better alternative: Hydrate with water, coconut water, or herbal infusions. If you need an evening energy boost, try a short walk instead of another can.

10. Onions and Garlic

Though healthy in many ways, onions and garlic can cause bloating and acid reflux, especially in sensitive individuals. The sulfur compounds that make them flavorful can also lead to gas formation, discomfort, and even body odor during the night.

Better alternative: Cook with gentler herbs like basil, parsley, or thyme in the evening — they add flavor without the digestive distress.