That late-night snack might feel like the perfect way to wind down, but some foods could be messing with your body’s ability to rest.
From hidden sugars to sneaky stimulants, certain bedtime bites may be the reason you’re tossing and turning. Before you reach for your usual go-to, it might be time to rethink what’s actually helping or hurting your sleep.
Here’s a list of popular snacks that could be doing more harm than good.
Chocolate (Especially Dark Chocolate)
Chocolate might seem harmless, but it contains caffeine and theobromine, two compounds that stimulate the nervous system. Even dark chocolate, often seen as the “healthier” option, can keep your brain alert longer than you’d like. A small square after dinner might not ruin your night, but larger portions closer to bedtime could sabotage your sleep quality, especially if you’re sensitive to stimulants.
Spicy Chips or Hot Snacks
Spicy treats like Flamin’ Hot Cheetos or jalapeño chips may be flavorful, but they can also trigger heartburn and indigestion when eaten late at night. Spices raise your body temperature and may disrupt your body’s ability to cool down for sleep. If you’re prone to acid reflux, these snacks are best avoided before bedtime to keep your digestive system—and sleep—at peace.
Ice Cream
Cool and creamy, ice cream feels like the ultimate comfort snack, but it’s high in sugar and fat. The sugar spike can cause a quick boost in energy, followed by a crash—neither of which your body needs before bed. Plus, digestion slows during sleep, making it harder for your body to process heavy dairy, leading to discomfort or even disturbed sleep cycles.
Pizza Slices
Whether it’s leftover pepperoni or a fresh frozen slice, pizza is a high-fat, high-sodium food that can be hard to digest before sleep. Tomato sauce is acidic, which can lead to heartburn when you’re lying down. Add in all the greasy toppings, and your body ends up working overtime trying to digest instead of winding down for rest.
Soda and Energy Drinks
Carbonated drinks are packed with sugar and caffeine, both of which can spike your energy levels when you should be powering down. Even caffeine-free sodas contain sugar and other stimulants that could interfere with your circadian rhythm. And the bubbles? They might lead to bloating or discomfort, making it harder to settle in for sleep.
Fried Foods (e.g., Fries or Onion Rings)
Greasy, fried snacks like French fries or onion rings take longer for the body to digest. This slows down the natural relaxation process, leaving you feeling full, sluggish, or bloated. Eating high-fat fried foods before bed may also increase the chances of acid reflux and discomfort, especially when lying flat.
Sugary Cereals
A bowl of cereal might seem innocent, but many popular brands are loaded with sugar and refined carbs. These can cause a blood sugar spike and crash that may wake you up in the middle of the night. Instead of calming your system, sweet cereals can send your metabolism into overdrive right when it should be powering down.
Cold Cuts and Processed Meats
Deli meats contain high amounts of sodium and preservatives like nitrates, which can affect your blood pressure and sleep quality. They also contain tyramine, a naturally occurring compound that can increase brain activity and delay sleep. A midnight ham sandwich might be more disruptive than it seems.
Protein Bars or Granola Bars
Often seen as a health food, many bars are secretly packed with sugar, caffeine, or hidden stimulants like guarana. Some are also high in fiber or protein, which can be harder to digest when your body is preparing to rest. While convenient, they’re not ideal as a bedtime snack.
Leftover Takeout (Especially Chinese or Fast Food)
Leftover lo mein or cheeseburgers might sound tempting, but these meals are typically high in sodium, fat, and MSG—all of which can interfere with sleep. MSG in particular has been linked to sleep disturbances in some individuals. Plus, the sheer heaviness of these meals can make it harder for your body to fully relax.
Rethink That Midnight Munch
What you eat at night can have a bigger impact on your sleep than you might expect. While the occasional indulgence is fine, regularly reaching for the wrong snacks can disrupt your body’s ability to rest, reset, and recover. Paying closer attention to what’s in your late-night pantry may help you finally get those uninterrupted Zzz’s. When in doubt, reach for sleep-friendly snacks like bananas, almonds, or warm herbal tea instead.
