The Best And Worst Foods To Eat Before Bed - Headspace (2024)

FAQs

What are the worst foods to eat before bed? ›

1. Citrus fruits. Oranges and grapefruits might be a go-to snack, but save them for drinks and meals earlier in the day. They can be tough on the digestive system and trigger indigestion that disturbs sleep.

Bananas are rich in carbohydrates. And researchers have suggested that eating carbohydrate-rich foods in the evening reduces the release of melatonin. Some scientists also think that blood sugar spikes may interfere with sleep.

High-Fat and High-Protein Foods

High-protein foods like steak and chicken can also disrupt sleep because they take a long time to break down, which is a problem at bedtime since your digestion slows by up to 50 percent when you sleep. (Your body faces a similar challenge if you dine on a large meal right before sleep.)

Several health experts recommend consuming peanut butter at night to boost muscular building, normalise blood sugar levels, and increase sleep quality due to its outstanding nutritional profile. Peanut butter is a filling snack that is ideal before bedtime.

Pre-sleep habits that can help reduce belly fat include: Create a cool environment in the bedroom: This will help the body start the fat burning process to stabilize body temperature. Drinking water before bed like lemonade contains polyphenols that help to get rid of accumulated fat.

Are eggs good to eat before bed? ›

Yes, having eggs before bed can help improve your sleep. Because eggs are an excellent source of tryptophan, melatonin, and vitamin D, they can enable some people to experience better sleep. If you struggle with falling asleep on a regular basis, consider having an egg or two a couple of hours before going to bed.

Cheese. While cheese is generally considered a comfort food, it is actually one of the worst foods to eat before bed. Strong or aged cheese, as well as preserved meats such as bacon, ham and pepperoni, contains naturally high levels of the amino acid, tyramine, which make us feel alert.

A 2020 systematic review of research relating to dairy and sleep found multiple studies that found that dairy products rich in Tryptophan could help people sleep longer, among other benefits. Studies also show that a combination of milk and cheese, along with exercise, before bed could help older adults fall asleep.

Research suggests that, if possible, it's best to avoid eating for three to four hours before your usual bedtime, Dr. St-Onge said. That timing is likely better for your long-term health, and may also reduce symptoms of acid reflux, which can interfere with sleep, Dr. Hanlon added.

Foods to avoid eating before bed

Foods and drinks with caffeine include coffee, black tea, hot chocolate, cola, energy drinks, and milk and dark chocolate. But, you should also try and steer clear of alcohol, as well as spicy and acidic meals and foods that are high in fat or protein.

Stimulants, like coffee, cola beverages, spices, tea, and chocolate may also adversely affect sleep ²³. Alcohol, one of the most powerful depressants, alters the circadian clock and worsens the quality of sleep ²⁴. Spicy and hot foods are associated with insomnia ²⁵.