Foods to Avoid Before Bed for Better Sleep

Some foods to avoid before bed can keep you awake or wake you up later. Heartburn, a full bladder, and lighter sleep are common culprits. This post covers what health agencies advise, including how long to wait after eating.

Better sleep matters for your heart, too. According to the CDC, enough sleep can help lower your risk of high blood pressure, heart disease, and stroke.

Caffeine Late in the Day

The NHLBI advises avoiding caffeine close to bedtime. That puts coffee high on the list of foods to avoid before bed. However, tea and cola contain caffeine as well.

How early should you stop? Our post on how caffeine affects sleep covers timing in detail.

Alcohol and Lighter Sleep

A nightcap also belongs on your list of foods to avoid before bed. According to the NHLBI, alcohol can make it easier to fall asleep. Yet it can also make your sleep lighter than normal. As a result, you are more likely to wake during the night.

Alcohol causes other problems at night as well. It also appears on an NIH list of drinks linked to reflux symptoms. Mayo Clinic also notes that alcohol can make you urinate more.

Heartburn Triggers: Foods to Avoid Before Bed

Some people get heartburn at night or while trying to sleep. An NIH institute, the NIDDK, lists these as commonly linked to reflux:

Acidic foods, such as citrus fruits and tomatoes
Alcoholic drinks
Chocolate
Coffee and other sources of caffeine
High-fat foods
Mint
Spicy foods

If you get heartburn at night, keep track of what you ate at dinner. That record can help you spot your own triggers.

Large Meals and Late Dinners

Beyond specific foods to avoid before bed, meal size and timing matter too. Mayo Clinic advises against large meals for people with heartburn. Instead, it suggests several small meals through the day. Similarly, the NHLBI recommends eating on a regular schedule and avoiding late-night dinners.

How Long to Wait After Eating Before Bed

For heartburn, Mayo Clinic advises waiting 2 to 3 hours after a meal before you lie down. The NIDDK gives similar advice. If your symptoms happen at night, eating at least 3 hours before bed may help.

In practice, that means finishing dinner 2 to 3 hours before you plan to sleep. For example, if you go to bed at 10 at night, finish eating by 7.

Drinks That Wake You Up to Use the Bathroom

Drinks belong on your list of foods to avoid before bed, too. Nighttime bathroom trips can break up your sleep. For people with bladder control problems, Mayo Clinic suggests drinking more fluids in the morning and afternoon. It also advises stopping a few hours before bedtime.

Mayo Clinic adds that caffeine and alcohol can make you urinate more. It also lists drinks with bubbles as bladder irritants. Still, do not cut back on fluids overall. Mayo Clinic notes that everyone needs enough fluid. Drinking too little can cause waste products to build up in urine.

Watch how Julie Lowered her Blood Pressure Naturally.

It was 170/110, this morning it was 120/80
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Foods to Avoid Before Bed: A Quick List

Here is a simple checklist for your evening meal and snacks:

Coffee, tea, and cola later in the day
Alcohol close to bedtime
Spicy, high-fat, or acidic foods if you get heartburn
Large meals and late-night dinners
Lots of fluids in the last few hours before sleep

Food is only one part of good sleep. For more habits that help, read our guide on how to beat insomnia.

How to Lower Blood Pressure Naturally

Skipping the foods to avoid before bed is one small step toward a heart-healthy routine. RESPeRATE is an FDA-cleared device clinically shown to lower blood pressure through device-guided slow breathing. It works alongside your physician-directed treatment plan, not instead of it. See how RESPeRATE works and whether it fits your daily routine.