Foods to Avoid Before Bedtime – Sleep Disruptions

We all like to eat, but eating right before bed may in fact cause a significant amount of trouble with sleeping.  There are some foods that may be fine to eat before sleeping, but some of the worst, also happen to be some of the most popular late night foods and drinks.  Here is a list of some of the largest offenders to avoid.


Okay, while not a food, alcohol consumption prior to bedtime can significantly disrupt your sleep.  Many people mistake the drowsy effects of alcohol to mean that it is a good sleep aid.  While it is true that a glass of wine may make you sleepy, it turns out that it will disrupt your sleep later in the night.  So yes, it will help you to fall asleep, but it will not help you stay asleep.  Some studies also suggest that there is a link between late night alcohol and triggering RLS symptoms.

Ice Cream

Not ice cream!   Seriously, there is hardly a more popular late night comfort food than a large bowl of ice cream.  How can that seriously be a bad thing?  Well, ice cream has fats and sugars that are the enemy of quality sleep.

Fats require your body to work hard to break them down and digest them, keeping you from relaxing sufficiently to enter into deep restful sleep.  Sugars of course give your body that burst of energy right when you need to be relaxing.  So if you must have a bowl of ice cream, make sure that it is at least a couple of hours before bedtime.


Again, caffeine is not a food, but then neither is it something that you ingest directly.  Caffeine is in an added ingredient in many different popular drinks and even foods.  Things like soda, dark chocolate, tea, and candy bars, all contain caffeine.

The problem of caffeine is that because of its half life, it stays in your system as much as 10 hours after you consume it.  While it may not stop you from falling asleep, when your body shifts into the shallow sleep phase, the caffeine in your system will cause you to awaken more easily, disrupting your sleep patterns.

Pizza, Pasta, and Spicy Foods

Let’s face it…nearly all of those things are awesome.  However, eating things in these categories will definitely keep you awake at night.  Heavy foods like pizza can keep your stomach working when you should be sleeping, and spicy foods can lead to heartburn, which disrupts sleep.  As much as you might like that late night pizza or bowl of pasta, it is best to avoid them if you desire to get a full, restful night’s sleep.


Essentially, you need to avoid food or drink with alcohol, sugars, fats and caffeine.  If that sounds like you are basically ruling out all foods, then remember that eating right before bed is not the best practice anyway. Getting a good, restful night sleep is the goal.  Again, those suffering from RLS need to use every tool at their disposal to fight the symptoms.  Since some of the foods listed here can trigger symptoms, it is best to avoid them.