8 Foods You Should Avoid That Will Keep You Awake at Night

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.

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

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

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.

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.

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%.

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.