Obtaining sufficient restful sleep is crucial for maintaining overall health and wellness. In fact, prolonged sleep deprivation can significantly impact both physical and mental health, raising the likelihood of developing various health issues, including heart disease and type 2 diabetes. Numerous factors, particularly your dietary choices, can hinder your ability to both fall asleep and remain asleep throughout the night. This article presents a list of six foods and drinks that might disrupt your sleep patterns and keep you awake during the night.

1. Caffeinated Foods and Beverages

When considering foods and drinks that provide an instant energy boost, coffee and various caffeinated products often spring to mind. This is primarily due to the fact that caffeine acts as a central nervous system stimulant, enhancing feelings of alertness and making you feel more awake and revitalized. However, this stimulating effect can lead to potential downsides, particularly regarding sleep quality. Caffeinated foods and beverages such as soda, coffee, caffeinated tea, and chocolate products may disrupt your sleep cycle, keeping you awake during the night.

Research indicates that even consuming coffee several hours before bedtime can interfere with sleep patterns. For instance, a small study from 2013 involving 12 participants discovered that taking in 400 mg of caffeine at bedtime, as well as 3 to 6 hours prior to sleep, significantly disrupted their rest. Notably, ingesting 400 mg of caffeine six hours before bed more than doubled the time it took for individuals to fall asleep and reduced their total sleep time by approximately one hour compared to a placebo.

This impairment in sleep due to caffeine consumption can create a vicious cycle where individuals feel compelled to consume more caffeine the next day to combat feelings of fatigue, which in turn impacts the quality of sleep the following night. This phenomenon is often referred to as the coffee cycle.

Interestingly, sensitivity to caffeine varies among individuals; while some may experience sleep disturbances from even minimal amounts, others can enjoy caffeinated beverages closer to bedtime without facing any adverse effects. This variance is linked to genetic factors. Thus, even though experts often suggest reducing caffeine intake to promote better sleep, it becomes crucial for those who are particularly sensitive to caffeine.

Foods that contain caffeine include:

  • chocolate 
  • coffee, including decaffeinated options, though they contain lower amounts
  • kola nut -infused foods
  • green and black teas 
  • guarana 
  • yerba mate 
  • energy drinks 
  • caffeinated foods or desserts like tiramisu

What If You Want to Stay Awake?

If you find yourself reliant on caffeine to stay awake, especially during night shifts, this strategy may not be the most effective. Studies suggest that using caffeine to adjust sleep patterns for night shifts could lead to a noticeable decline in overall sleep quality. A 2006 study involving 34 participants revealed that half maintained a conventional sleep schedule, while the other half stayed awake at night and slept during the day. Both groups consumed 200 mg of caffeine before bedtime.

Notably, both groups experienced disturbances in their sleep, including challenges in falling asleep, compared to those who took a placebo. However, caffeine had a more detrimental impact on the group that slept during the day, which experienced reduced sleep duration and diminished deep REM sleep following caffeine intake.

Furthermore, a study conducted in 2018 on nighttime shift workers showed that higher caffeine consumption correlated with greater sleep disturbances and psychological distress. Consequently, while caffeine may provide a temporary surge of energy, it can hinder the ability to achieve restful sleep.

In summary, caffeine functions as a central nervous system stimulant that can have adverse effects on sleep, particularly if consumed within six hours of bedtime. Although it offers a quick energy boost, it ultimately has a detrimental impact on both sleep duration and quality.

2. Spicy Foods

Consuming spicy foods close to bedtime can pose challenges for a restful night’s sleep due to several factors. These foods are notorious for causing indigestion and can exacerbate symptoms related to heartburn and acid reflux (?????????). When you lie down, the discomfort associated with these spicy dishes often intensifies, as stomach acid may ascend into the esophagus, resulting in irritation. This discomfort can lead to prolonged wakefulness and disrupt your sleep cycle.

For individuals who frequently experience heartburn or acid reflux after indulging in spicy meals, it is advisable to avoid such foods prior to sleeping. Dishes featuring extremely spicy ingredients, such as chili peppers, have been found to slightly elevate both core and surface body temperatures.

Although this temperature increase is usually temporary, some studies suggest that this rise in body warmth from consuming spicy foods before bedtime may adversely impact sleep quality. A higher body temperature is often correlated with disturbances in sleep patterns. In summary, while spicy foods can enhance flavor, they may also lead to indigestion and reflux issues, making it harder to achieve a peaceful night’s sleep.

3. Foods with High Glycemic Index and Added Sugars

Foods that possess a high glycemic index (GI) are known to cause a swift increase in blood sugar levels. Such items typically include refined carbohydrates, such as white bread, confections, and products laden with added sugars. In various culinary traditions, like Indian cuisine, refined carbs (like maida) are commonly utilized in many dishes.

Interestingly, the research surrounding the impact of high GI foods on sleep quality presents a blend of findings. While some investigations correlate high GI diets with insomnia and various sleep disturbances, others propose that consuming a high GI meal may actually reduce the time it takes for individuals to fall asleep.

A notable study conducted in 2019, which analyzed data from over 77,000 women, indicated that those adhering to a high glycemic diet exhibited a greater likelihood of experiencing insomnia during a three-year follow-up period. Moreover, the research established a connection between the intake of added sugars and refined carbohydrates and an increased risk of insomnia. Additionally, other studies have highlighted a correlation between diets rich in sweets, sugar-sweetened beverages, and refined carbohydrates with subpar sleep quality.

For example, a 2016 study involving 18,779 adults revealed that individuals who averaged five hours of sleep per night consumed 21% more sugar-sweetened caffeinated beverages than those who enjoyed seven or more hours of sleep. It is crucial to recognize that this particular study was observational in nature. Therefore, while it demonstrates an association, it cannot definitively establish causation regarding sleep deprivation. Furthermore, individuals participating in this study might have experienced reduced sleep due to the caffeine present in the beverages, rather than solely due to the sugar content. Several factors contribute to the apparent link between a high glycemic diet, along with foods rich in added sugars and refined grains, and poor sleep quality.

High GI foods lead to considerable fluctuations in blood sugar levels, prompting the body to secrete hormones such as adrenaline, cortisol, and growth hormone, which can manifest as feelings of anxiety, hunger, and irritability. Research indicates that low blood sugar levels can diminish sleep efficiency. Conversely, elevated blood sugar levels following a high glycemic meal may initially induce a sense of drowsiness, but the subsequent hormonal fluctuations, including insulin, can disrupt sleep and cause awakenings during the night. Furthermore, high glycemic diets are known to incite inflammatory responses within the body and disrupt the balance of beneficial gut bacteria, both of which could have repercussions for sleep quality.

In summary, diets characterized by high glycemic foods and excessive added sugars may adversely impact sleep. Consuming such foods close to bedtime could potentially result in insomnia and challenges in maintaining uninterrupted sleep.

4. Foods Rich in Fats

Consuming foods that are high in fat, such as fried chicken and rich cuts of meat, can significantly impact your sleep quality. Numerous studies indicate that an increased intake of fat, particularly saturated fat, can disrupt your sleep patterns.

For instance, a 2016 study involving 26 participants revealed that a diet high in saturated fat was linked to lighter and less restorative sleep. Similarly, another study with 459 women suggested that higher consumption of both total and saturated fat correlated with reduced total sleep duration.

Furthermore, a 2015 investigation involving 211 men found that those suffering from insomnia had a noticeably higher intake of saturated fat compared to their counterparts without sleep issues. In addition, a 2016 analysis of data from 15,273 men indicated that those experiencing insomnia consumed diets richer in trans fats than those who did not. Moreover, indulging in a heavy, fatty meal close to bedtime can hinder your ability to fall asleep. This could be attributed to the fact that your digestive system slows down during sleep, making it challenging for the body to process a heavy meal, which may lead to discomfort and difficulty sleeping. Additionally, foods high in fat can exacerbate symptoms of acid reflux, further contributing to sleep disruption. In summary, diets characterized by excessive total, saturated, and trans fats can lead to sleep disturbances and prolonged wakefulness.

5. Fast Food and Other Ultra-Processed Foods

When it comes to achieving a restful night’s sleep, ultra-processed foods such as fast food and packaged snacks are often not the ideal choice. Numerous studies highlight a consistent correlation between diets rich in these foods and both poor sleep quality and reduced sleep duration.

A notable study conducted in 2018, which analyzed data from 118,462 adolescents aged 12 to 18 years, revealed that those who consumed higher amounts of fast food, instant noodles, and sweets experienced shorter sleep durations along with diminished sleep quality. Furthermore, a 2020 investigation into the sleep patterns of Brazilian adolescents found a direct link between poor sleep quality and increased consumption of ultra-processed foods. However, it’s important to note that no comprehensive studies have specifically examined the impact of these foods on sleep among adults.

The findings of the 2020 study are not particularly surprising, given the nutritional profile of ultra-processed foods. These items are often laden with ingredients known to trigger sleep disturbances, such as refined carbohydrates, excessive sugars, and saturated or trans fats. Additionally, diets that are high in ultra-processed foods can contribute to weight gain. Research indicates that individuals who are overweight or obese frequently experience more sleep difficulties compared to those with a healthy weight. Obesity is also known to increase the risk of obstructive sleep apnea, a condition that causes breathing difficulties during sleep, ultimately resulting in sleep loss.

In summary, there is ample evidence linking ultra-processed foods to poor sleep quality. Reducing the intake of these foods can be advantageous for overall health and may significantly improve your chances of enjoying a restful night’s sleep.

6. Alcoholic Beverages

For many individuals, enjoying a drink or two in the evening serves as a way to relax and ease into the night. In fact, alcohol is widely regarded as one of the most popular sleep aids. However, while a couple of drinks might initially induce feelings of drowsiness, research indicates that alcohol can significantly disrupt sleep patterns, leading to difficulties staying asleep throughout the night. Intriguingly, although alcohol might help you fall asleep more quickly, it tends to disturb sleep during the night as your blood alcohol concentration decreases.

A comprehensive study conducted in 2020 involving 11,905 participants revealed a notable correlation between elevated alcohol consumption and poorer sleep quality, alongside shorter sleep duration. Moreover, a smaller study from 2019 with 25 participants showed that higher alcohol intake drastically curtailed total sleep time and negatively impacted self-reported sleep quality. Due to the strong association between alcohol and insomnia, healthcare professionals typically advise against consuming alcohol before bedtime as part of effective insomnia management. If you frequently rely on alcohol in the evening to unwind or facilitate sleep, it is crucial to comprehend that, while it may initially induce tiredness, it can adversely impact your overall sleep quality and potentially lead to wakefulness later in the night. Although alcohol may shorten the time it takes to doze off, it often results in interruptions in sleep later on. To encourage restorative sleep, it is advisable to refrain from alcohol consumption prior to bedtime.

The Bottom Line

Experiencing challenges in falling asleep or maintaining sleep can often be alleviated by making mindful dietary choices. Research has indicated that certain foods and beverages may negatively impact sleep quality. Specifically, items such as caffeinated drinks, foods high in added sugars, refined carbohydrates, spicy dishes, fatty foods, and alcoholic beverages have been associated with disrupted sleep patterns and reduced sleep duration. This is supported by studies from various cultures, including those in Japan and Australia, where traditional diets emphasize lighter meals and herbal teas that promote relaxation. To enhance your chances of achieving a restful night's sleep and to reduce the likelihood of waking during the night, it is advisable to limit or completely avoid these problematic foods and drinks, particularly in the evening and just before going to bed.