Night routine directly impacts the quality of sleep. Therefore, you need to be careful about what you eat, drink and do right before going to bed. Many of us know very well that it is not recommended to eat right before bedtime, but what to do if you start craving food? You cannot survive the night with an empty stomach in such a situation, and it is better to eat something.


Healthy snacks won’t do much harm. But the foods and drinks that we are going to discuss in this article will surely keep you awake. If you eat unhealthy foods at night, you’ll be tossing and turning in bed for a long time in vain attempts to get a good night’s sleep.

Foods Not To Eat At Night   

Many of us struggle when it comes to falling asleep at night. But, not many people know that what we eat at night can lead to insomnia. Here is a brief list of foods and drinks you need to avoid if you want to sleep better and enjoy good health.

1- Fried Food

Do not stifle your evening hunger with fried potatoes. Fatty foods are digested a little more slowly in the body than protein and carbohydrates. So by the time, you’re tired, sleepy, and struggling to fall asleep, your body, or rather your digestive system, will still be working hard.


Therefore, it is not good to eat fried foods at night and even in the evening. There are many healthy snacks like whole-grain toast or oatmeal that you can eat if you feel hungry at night.

2- Spicy Food

There are at least two reasons why you should avoid spicy foods before bed. First of all, it can irritate the stomach and cause heartburn, which in no way contributes to normal sleep. It also accelerates the production of histamines in the body. Due to this compound, a person feels itching and fails to fall asleep.

Therefore, if you are planning to have a hot and spicy dinner, you should drop this idea right now. Go for lighter food items like almonds or honey that are good for your health and do not affect your sleep quality.

3- Meat

Meat can literally make your sleep go away and wake you up. Protein signals the brain to produce dopamine, the “motivational molecule” that gives you energy. So you should avoid eating meat in any form at night. As a last resort, if your body so craves protein, then you can eat some salmon.

In the fillet of salmon, there is melatonin, which promotes good sleep. Moreover, salmon also plays a vital role in the well-being of a person. Shortly, avoid red meat at night that aggravates the problem of insomnia.

4- Alcohol

Ending the day with a glass (or two) of red wine might help you fall asleep faster. But the quality of your sleep gets worse. When your head will be on the pillow, your liver will still be working hard to flush the alcohol out of your body. Your heart beats faster, and this prevents you from sleeping well, soundly, and relaxed.

Therefore, if you want to adopt a healthy lifestyle, it is important to eliminate alcoholism. If you are not able to refrain from this bad habit, take assistance from experts. There are many alcohol rehab detox services that can help you to sober up.

5- Chocolate

You might be well aware that you shouldn’t drink coffee before bed, but it’s not the only source of caffeine. Just 30 grams of chocolate contains about 23 mg of caffeine. This is a quarter the amount of caffeine in a cup of coffee.

If you want to have a good night’s sleep, abstain from eating or drinking anything that contains caffeine.  There are some ice-creams that have some quantity of caffeine in them. It is better not to eat them at night, especially before going to bed.

6- Water

Most of the time, extra hydration is a huge plus. However, drinking water before bed will make you trite to run to the toilet. Therefore, you will not be able to sleep peacefully at night. Drink enough water throughout the day to replenish your body’s reserves, but not before bed.

Yes, especially when you had a tough working day and your body is in dire need of some quality sleep. You can have some glasses of water an hour before you go to bed.

7- Coffee

It is, as you understand, quite reasonable not to drink coffee at night. Many people consume it at night when they want to stay awake. However, if you drink it on consecutive days, it will affect your sleep even on days when you want to sleep peacefully.

According to the experts, this invigorating drink is recommended to be drunk only in the morning. But if you are an incorrigible coffee lover, then in the afternoon, it is better to switch to decaf.

8- Ice cream

If you want to opt for coffee or chocolate ice cream for your afternoon dessert, consider the caffeine content. Some coffee ice cream flavors even include tiny nuggets of coffee beans. Skip the ice cream in the afternoon if you want to fall asleep in the evening.

9- Fast Food

The trend of consuming fast food has become a new normal for modern people. However, it is incredibly harmful to human health. Therefore, no matter how hungry you feel, never eat fast food at night. Cheeseburgers, French fries, and sodas are a deadly combination that will affect not only your health but also your night’s sleep.


What we drink and eat in the evening and at night can lead to unstable sleep. If you do not want to toss and turn the whole night, it is better not to include the food items mentioned above in your night’s meal. Be cautious of your diet and have nutritious foods that will improve your health and also your night’s sleep.

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Jennifer Alvarez is an investigative journalist and is a correspondent for European Union. She is based in Zurich in Switzerland and her field of work include covering human rights violations which take place in the various countries in and outside Europe. She also reports about the political situation in European Union. She has worked with some reputed companies in Europe and is currently contributing to USA News as a freelance journalist. As someone who has a Masters’ degree in Human Rights she also delivers lectures on Intercultural Management to students of Human Rights. She is also an authority on the Arab world politics and their diversity.