10 Foods That Keep You Awake (and a Few to Help Put You to Sleep)

Foods that keep you awake at night include fatty foods, sugary foods, cruciferous vegetables, and foods and drinks that contain caffeine and alcohol. Foods like turkey, eggs, milk, and chamomile tea contain compounds that may help you get a better night's sleep.

1. Caffeine

Caffeine is the most widely consumed stimulant in the world. Many people use caffeine to give them energy to help stay awake. However, taking in too much caffeine can cause a decrease in total sleep time and quality of sleep, as well as affect the time you fall asleep.

Caffeine is found in foods and beverages, including:

• Coffee

• Black tea

• Green tea

• Cola and some other types of soda

• Energy drinks

• Yerba mate

• Chocolate

Limiting caffeine intake from foods and beverages in the late afternoon and evening can help decrease its effect on sleep.

Keep in mind, however, that drinking decaffeinated beverages may not resolve caffeine-related insomnia. Coffee manufacturers only have to remove 97% of caffeine to call their product decaffeinated. So your cup of decaf may still contain 2 to 15 milligrams of the stimulating substance.

2. Cruciferous Vegetables and Legumes

Cruciferous vegetables and legumes are high in fiber, which can cause gas and bloating in some people.

Studies have shown that increased nocturnal autonomic arousal from gas and bloating can result in poor sleep. People with irritable bowel syndrome (IBS) may also experience poor sleep as a result of an active nighttime stomach.

Common cruciferous vegetables include:

• Broccoli

• Cauliflower

• Collard greens

• Kale

• Brussels sprouts

Legumes include beans, peas, and lentils.

If you find yourself struggling to sleep as a result of bloating or gas, try eliminating these foods from your late-day meals to see if the gastrointestinal problems subside.

3. Alcohol

Many people use alcohol, a psychoactive substance, to help sleep because it is a depressant and can lead to feelings of relaxation and sleepiness. However, alcohol can interrupt healthy sleep patterns by disrupting sleep stages and leading to insomnia.

In addition, cross-sectional studies (observational studies analyzing data from a specific population at one point in time) have shown that alcohol may promote disturbances to your circadian rhythm and cause short sleep duration. Alcohol also increases breathing-related sleep events, such as snoring and low oxygen saturation levels, notably in people with preexisting conditions.

4. Cookies, Cakes, and Other Sweets

Foods high in fat and sugar, such as cookies and cake, can interrupt healthy sleep patterns, especially when eaten close to bedtime. Foods that are high in saturated fat and low in fiber have been linked to lighter, less restorative sleep with more arousals.

The high saturated fat content of these baked goods can also contribute to acid reflux (stomach acid irritating the esophagus), which can interfere with sleep.

Additionally, the high sugar content can raise your blood sugar levels, which leads to an increase in insulin and a compounding chain of events, which may result in poor sleep quality and insomnia. Studies are mixed on this, though, and more research is needed in this area.

5. White Bread

Refined grains and foods like white bread have a high glycemic index or contribute to a high glycemic load, meaning they easily raise your blood sugar levels. An analysis of the Women’s Health Initiative study showed an association between high-glycemic foods and insomnia.

Additional studies are needed to confirm the effect of carbohydrates on sleep quality and duration.

6. Aged or Cured Foods

Certain amino acids found in many aged and cured foods, such as cured red meats, can increase brain activity and may cause sleeplessness.

In addition, aged and cured foods are often high in sodium, and a diet high in sodium is often linked to elevated blood pressure levels. Adopting the Dietary Approach to Stop Hypertension (DASH) diet helps reduce your intake of sodium, which has been found to help reduce blood pressure levels.

A study of adolescent girls found that a DASH-style diet lowered the risk of insomnia.

The DASH diet includes:

• Fruits and vegetables

• Whole grains

• Fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils

The DASH diet also involves avoiding foods that are high in saturated fat and sugar-sweetened beverages and sweets.

7. Fried Foods and Fatty Meats

Foods high in fat, including deep-fried foods and meats high in fat take longer to digest. Eating these foods late at night may contribute to acid reflux and other digestive issues, resulting in decreasleep quality.

8. Fast Food and Other Ultra-Processed Food

Fast foods and other highly processed foods are often high in sodium, saturated fats, and added sugars. Like other foods mentioned above, these types of foods can have detrimental effects on your health and sleep when consumed in excess.

Replacing these types of ultra-processed foods with a more whole-foods-based diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats will be beneficial for your sleep, and overall health, as well.

9. Tomatoes and Other Nightshades

Tomatoes and tomato-based foods (like pizza sauce or spaghetti sauce) can trigger acid reflux. Different types of stomach upset, like acid reflux, are linked to arousal at night and poor sleep, as previously mentioned.

Additionally, tomatoes and other plants in the nightshade family all contain small amounts of glycoalkaloid compounds called solanine. Some people argue that these compounds have a stimulatory effect that can cause insomnia in people who are sensitive to solanine. However, there have not been any quality clinical studies showing this association.

Nightshades include:

• Tomatoes

• Peppers

• Potatoes

• Eggplant

If you feel you are sensitive to solanine, try removing nightshades from your diet for two weeks to see if it helps improve your sleep.

10. Citrus Fruits

While there is no scientific evidence to back up this claim, some people find the scent of citrus fruit to be stimulating and therefore avoid them before bedtime.

Also, citrus fruits are another category of food that can cause acid reflux in some people. Avoiding any foods that can cause stomach upset during the nighttime hours is likely to help you get more restful sleep.

Foods That Help With Insomnia

Certain foods may help you get a better night's sleep. If you are struggling to get to sleep or stay asleep, try adding some of these sleep-inducing foods to your meal plan.

• Foods with calcium, such as dairy or fatty fish with bones, yogurt, or spinach

• Foods with iron, including lentils, pumpkin seeds, or beef

• Tart cherries or tart cherry juice

• Whole grains like oats, brown rice, barley, bulgur, or quinoa

• Bananas, almonds, and other foods with potassium or magnesium

• Herbal teas such as chamomile, valerian root, or lemon balm

• Turkey and other foods with tryptophan, such as chicken, eggs, milk,and cheese

• Fatty fish and other foods with omega-3 fatty acids, such as flaxseed, chia seeds, walnuts

When to Stop Eating Before Bed

Eating too close to bedtime can cause sleep disruptions, including digestive issues, acid reflux, taking longer to fall asleep, and staying asleep.

For optimal sleep, stop eating at least two to three hours before bed. This allows time for your body to digest your meal and for your blood sugar and insulin levels to regulate post-meal.

Other Tips to Reduce Insomnia

• Set regular sleep and wake times: Allow for seven to nine hours of uninterrupted sleep nightly. Aim to go to bed and wake up around the same time each day, including on the weekends.

• Create and follow a calming bedtime routine: Put away electronics and keep the lights low. Try taking a warm bath, reading a book, meditating, or listening to relaxing music.

• Keep the room cool and quiet: Consider using a white noise machine or fan, and make sure your mattress and pillows are comfortable.

• Participate in regular exercise: Exercise daily, preferably in the mornings and afternoons, as exercising too close to bedtime may make it harder to fall asleep.

• Ask your healthcare provider about herbs or medication: If you are still having problems falling asleep after trying other natural solutions and lifestyle changes, talk to your healthcare provider about possible herbal remedies or medications that might be appropriate for you.

• Sleep with a wedge pillow: Raising your upper body can help prevent acid reflux (heartburn) during the night.

• Try therapy: There are different therapy techniques that may help decrease insomnia, such as cognitive behavioral therapy or mindfulness-based therapy.