Caffeinated foods and drinks
![Health experts have long advocated attention to your diet to minimize the impact on sleep patterns. Caffeinated foods and drinks and other foods and beverages should be avoided because they may keep you awake at night.](https://images.medicinenet.com/images/article/main_image/caffeine-addict-shock.jpg?output-quality=75)
With the many things in life that need our attention, getting a good night’s sleep is easier said than done. Statistics indicate roughly 45% of all adults in the U.S. don’t get the required seven to nine hours of sleep. What's more, almost a third of all adults in the U.S. report having insomnia, with many people either having trouble sleeping, staying asleep, or getting quality rest during their sleep.
According to the National Heart, Lung, and Blood Institute, lack of proper sleep may impact your memory and your ability to concentrate. If this continues for a long time, it could lead to serious conditions such as high blood pressure, heart disease, diabetes, and cancer.
Health experts have long advocated attention to your diet to minimize the impact on sleep patterns. Although many factors impact sleep, food is a critical contributing factor. Heading to bed after a heavy meal may make it difficult for you to fall asleep, as will eating the wrong thing. In this article, we look at seven plus foods that will keep you awake that you may want to consider skipping before you hit the bed in order to wake up feeling energized.
80% of adults in the U.S. consume caffeine every day, with an average daily intake of around four milligrams for every kilogram of their body weight. Foods and beverages such as coffee, carbonated drinks, tea, and chocolate contain high amounts of caffeine. Research shows that it stimulates the central nervous system, which gives you an energy boost and makes you feel awake, making it take longer to fall asleep.
A 2017 study found that caffeine intake increases the time to fall asleep, lowers your total sleep time, and reduces your sleep quality. The study also indicated that these effects are more pronounced in older adults than younger people. Per the study, some individuals could be more vulnerable to the wakeful effects of caffeine than others, depending on their genetic makeup.
The Centers for Disease Control and Prevention recommends people with insomnia to avoid caffeine intake. Additionally, according to the Food and Drug Administration, your caffeine intake should be less than 400 milligrams in a day.
Cheese and Processed Foods
Cheese
Cheese is a rich source of amino acids and many cheeses contain tyramine. While this makes cheese a good source of protein, it’s also one of the primary factors that could impact your sleep. Some aged cheeses like cheddar, Gruyère, and Parmesan contain high amounts of tyramine, which elevates your heart rate. Tyramine also stimulates the release of norepinephrine, a neurotransmitter and brain stimulant that may delay the onset of sleep.
Processed foods
Processed foods contain fats and sugars, which may obstruct your sleep cycles. In a 2020 study involving 2,499 young adults aged between 18 and 19, increased intake of processed foods was linked to reduced sleep quality. The study found that ultra-processed foods (foods that have been through multiple processes such as extrusion, molding, and milling) have a higher impact on your sleep than foods that don’t undergo as much processing.
Another 2018 study involving over 100,000 participants between 12 and 18 revealed that highly processed foods lead to a considerably shorter duration of sleep and reduced sleep quality.
Spicy Foods and Cured Meats
Spicy foods
A 2019 study involving 440 participants revealed that spicy food may lead to indigestion, acid reflux, and heartburn, all of which could disturb your sleep. The study also indicated heartburn can become worse when you’re lying down, as acids can easily enter the esophagus in this position and burn the sensitive lining. Eating spicy foods also elevates body temperature, which is linked to diminished quality of sleep.
Spicy foods can aggravate sleep apnea symptoms as well. Therefore, avoiding spicy food within three hours of your sleep time could help you sleep better.
Cured meats
A 2019 study identified that increased meat consumption is linked to a greater disturbance in sleep patterns. According to the study, individuals who eat more than 128 grams of meat daily reported sleeping as much as two hours less than those who ate less than 87 grams of meat in a day. The study found that red meat, white meat, and processed meat all impacted sleep quality equally, with a higher prevalence in older adults.
![](https://images.medicinenet.com//images/slideshow/foods-that-arent-as-healthy-as-you-think/foods-that-arent-as-healthy-as-you-think-s1-bulletproof-coffee.jpg)
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowHigh GI Foods to Cruciferous Vegetables
High GI foods
GI stands for glycemic index. Foods that cause a spike in blood sugar levels are called high GI foods. Such foods contain high amounts of carbohydrates that are broken down quickly by your body and lead to a sudden increase in your blood sugar levels. Some common high GI foods are:
- Sugar and foods containing sugar
- Soft drinks containing sugar
- White bread
- Potatoes
- White rice
According to a 2020 study, high GI diets are linked to an increased risk of insomnia. This study recommended changing such a diet, and replacing foods that cause blood sugar spikes with fiber-rich foods containing carbohydrates.
Cruciferous vegetables
Although vegetables like kale and broccoli are widely considered healthy, eating them before you sleep may not be a good idea. Research suggests the high fiber content in these vegetables could slow down digestion and prevent you from sleeping as your body is still breaking them down. Some other cruciferous vegetables include:
- Brussels sprouts
- Cauliflower
- Cabbage
- Bok choy
- Radish
These are an essential part of a healthy diet, but those who are experiencing sleeping problems may want to consider eating them earlier in the day.
Alcohol
Drinking alcohol right before you sleep may interfere with your sleep patterns. Studies link alcohol with poorer sleep quality as it impacts REM sleep (the stage of sleep where your eyes move rapidly). The REM stage is the deepest stage of your sleep, and it is also when you dream. While higher alcohol intake will have a pronounced impact on your sleep patterns, even low amounts are enough to prevent you from getting adequate sleep.
A 2018 study found that the more alcohol you drink, the more it impacts sleep quality:
- Low alcohol intake (less than two servings per day for men and one serving per day for women) reduces sleep quality by almost 10%.
- Moderate intake (two servings per day for men and one serving per day for women) negatively impacts sleep quality by 24%.
- High amounts (more than two servings per day for men and one serving per day for women) reduced sleep quality by as much as 40%.
What should you avoid eating before you sleep?
Research shows many foods could impact your sleep quality. You shouldn't necessarily cut these foods out of your diet, as in many cases they provide the nutrients your body needs. However, you should consider when and how much of these foods you are eating. When planning your meals before bedtime, medical experts suggest avoiding caffeine-rich foods, cheese, spicy foods, high-GI foods, cured meats, and processed foods, as well as reducing alcohol intake, to improve sleep quality.
Aging and Disease: "Habitual Meat Consumption and Changes in Sleep Duration and Quality in Older Adults."
The American Journal of Clinical Nutrition: "High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women's Health Initiative."
British Medical Journal: "The association between sleep duration, sleep quality, and food consumption in adolescents: A cross-sectional study using the Korea Youth Risk Behavior Web-based Survey."
Centers for Disease Control and Prevention: "Tips for Better Sleep." "Caffeine & Long Work Hours."
Cureus: "Influence of Dietary Intake on Sleeping Patterns of Medical Students."
Hopkins Medicine: "Better Sleep: 3 Simple Diet Tweaks."
Hypertension: "Blood Pressure Response to Caffeine Shows Incomplete Tolerance After Short-Term Regular Consumption."
International Journal of Medical Sciences: "Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition."
Jamaica Hospital Medical Center: "Foods to avoid before bed."
JMIR Mental Health: "Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study."
Kaur, H., Spurling, B. C., Bollu, P. C. StatPearls, "Chronic Insomnia," StatPearls Publishing, 2022.
KQED: "Edible Answers to Insomnia? A Search for Nutritional Solutions for Sleepless Nights."
Mayo Clinic: "MAOIs and diet: Is it necessary to restrict tyramine?"
National Health Services: "What is the glycaemic index (GI)?"
National Heart, Lung, and Blood Institute: "What Is Insomnia?"
Nutrients: "Association between the Degree of Processing of Consumed Foods and Sleep Quality in Adolescents," "Effects of Diet on Sleep: A Narrative Review."
Sleep Foundation: "Alcohol and sleep."
Sleep Medicine Reviews: "Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials."
U.S. Food and Drug Administration: "Spilling the Beans: How Much Caffeine is Too Much?"
Top 8 Foods You Should Avoid That Will Keep You Awake Related Articles
Insomnia Slideshow
What is insomnia? Insomnia by definition is trouble falling or staying asleep. Insomnia causes are varied. Learn 10 tips on how to get a good night's sleep and avoid sleep disorders such as insomnia.20 Tips to Beat Insomnia
Good sleep hygiene leads to better sleep. Avoid insomnia and sleep better by minimizing stress, exercising, and taking proper naps. Learn the health benefits of good sleep. Discover how pets, allergies, electronics, and other distractions can rob you of a good night's sleep.Sleep Disorders: Foods That Help Sleep or Keep You Awake
Need more shut-eye? Your late-night cravings could be keeping you from a good night’s sleep. Should you drink green tea before bed? Learn about the snacks that raise melatonin, your sleep hormone, through tryptophan, and find out why whole-grain and high-protein dinners might help you sleep better.How to Fall Asleep Fast
If you cannot fall asleep within 20-30 minutes of getting into bed or stay wide awake even after being extremely tired, then here are some tips.Sleep Disorders
A number of vital tasks carried out during sleep help maintain good health and enable people to function at their best. Sleep needs vary from individual to individual and change throughout your life. The National Institutes of Health recommend about 7-9 hours of sleep each night for older, school-aged children, teens, and most average adults; 10-12 for preschool-aged children; and 16-18 hours for newborns. There are two stages of sleep: 1) REM sleep (rapid-eye movement), and 2) NREM sleep (non-rapid-eye movement).Sleep Disorders: Insomnia, Sleep Apnea, and More
Learn about the different types of sleep/wake disorders such as insomnia, narcolepsy, and sleep apnea. Explore the symptoms, causes, tests and treatments of sleep disorders.Sleep Quiz
Take our Sleeping Quiz to learn which sleep disorders, causes, and symptoms rule the night. Trouble falling or staying asleep? Find out which medical treatments fight sleep deprivation, apnea, insomnia, and more!What Are Good Sleep Habits?
Good sleep habits, also called sleep hygiene, include these fifteen tips that can help you gain a night of restful sleep.What Is the Best Natural Sleep Aid?
If you have sleeping issues, below mentioned sleep aids may help. Simple changes in your daily habits can often help induce sleep quickly.What Snacks Can Help You Sleep?
Known for causing insomnia and weight gain, bedtime snacks should be avoided in the late hours; however, certain foods before bed may help you sleep better, such as these ten snacks.What Snacks Will Help Me Sleep?
Changing your diet may help increase your sleeping hours and improve your overall sleep quality. Learn fifteen snacks that can help you sleep better at night below.Why Am I Having Trouble Sleeping at Night?
Having repeated difficulty with sleep initiation, maintenance or poor quality of sleep that occurs despite adequate time and opportunity for sleep, resulting in some form of daytime impairment is called insomnia.Why Can't I Sleep Although I'm Tired?
Difficulty falling asleep despite being tired is a sign that the circadian rhythm may be off. It more commonly affects young individuals, and it is seen in people with chronic insomnia. Insomnia is defined as repeated difficulty with sleep initiation, maintenance, consolidation, or quality that occurs despite adequate time and opportunity for sleep and that results in some form of daytime impairment.Why Can't I Sleep by Myself?
There are several reasons why it's hard to fall asleep alone, but there are many things you can do to combat the problem. You may have a hard time sleeping by yourself because of fear, bad habits, hormones or grief.