Pizza
Pizza is a classic late-night comfort food, but most people don’t realize just how much it can disrupt sleep. The combination of high fat and acidic tomato sauce makes pizza tough on the stomach, and studies have shown that fatty foods can trigger acid reflux or heartburn, especially when you lie down soon after eating. According to a 2024 review in the journal Nutrients, meals high in saturated fat are linked to poorer sleep quality and increased wakefulness during the night. Cheese, another pizza staple, is also high in tryptamine, which can make it harder for some people to relax. The heavy load of calories and sodium can leave you feeling bloated and thirsty, which means tossing and turning instead of resting. Despite these drawbacks, pizza is still one of the most popular choices for late-night cravings, but sleep experts warn it’s one of the worst offenders for ruining a restful night.
Ice Cream
It’s tempting to reach for a bowl of ice cream before bed, but the sugar and fat content can wreak havoc on your sleep cycle. Research from the Sleep Foundation highlights that high-sugar foods consumed close to bedtime can increase the number of nighttime awakenings and decrease REM sleep. A 2023 survey from the International Food Information Council reported that over 45% of adults admitted to eating sweets like ice cream late at night at least once a week. The sugar rush might give you a quick boost, but it often leads to a rapid blood sugar crash, leaving you restless and jittery. Dairy can also be problematic for those who are lactose intolerant, causing digestive discomfort just as you’re trying to relax. The cold temperature may also momentarily shock your system, making it harder to wind down.
Chocolate
Chocolate is a late-night treat for many, but it’s loaded with hidden caffeine and sugar. According to a 2023 report by the USDA, a typical bar of dark chocolate can contain up to 70 mg of caffeine—almost as much as a cup of tea. Even milk chocolate, though lower in caffeine, can stimulate the nervous system enough to delay the onset of sleep. A study published in Frontiers in Nutrition in 2024 found that eating chocolate in the evening was linked to poorer sleep efficiency and more frequent night wakings, particularly in sensitive individuals. The sugar content also spikes blood glucose, which can interrupt melatonin production, the hormone that helps you fall asleep. For many, the craving is hard to resist, but experts suggest chocolate is best enjoyed earlier in the day.
Spicy Foods
Spicy foods, like hot wings or chili, are notorious for causing heartburn and indigestion if eaten late at night. A 2024 study in the Journal of Clinical Sleep Medicine found that people who consumed spicy meals within three hours of bedtime were more likely to experience fragmented sleep and reduced deep sleep. Capsaicin, the compound that gives chili peppers their heat, can raise your body temperature, making it harder for your body to cool down naturally before sleep. This disrupts the body’s internal clock and can delay sleep onset. Many people also report vivid dreams or nightmares after eating spicy foods late, likely due to increased metabolic activity. Despite these effects, spicy snacks remain a go-to for late-night eaters, which may explain why so many struggle with nighttime discomfort.
Soda and Energy Drinks
Soda and energy drinks are packed with sugar and caffeine, two ingredients known to disrupt sleep patterns. According to a 2023 CDC report, consuming even moderate amounts of caffeine within six hours of bedtime can decrease total sleep time by over an hour. The sugar content in sodas can also create a surge in energy followed by a crash, making it hard to fall asleep or stay asleep. A 2024 consumer survey found that over 30% of young adults regularly consumed caffeinated soft drinks after 8 p.m., despite knowing the impact on sleep. The carbonation can also cause bloating and gas, further disrupting comfort during the night. Choosing water or herbal tea instead can make a dramatic difference in how rested you feel the next morning.
Burgers and Fries
Burgers and fries are a staple of late-night fast food runs, but research warns they can be especially tough on your body after dark. The high levels of saturated fat and salt not only slow digestion but also increase the risk of acid reflux, according to a 2023 study in the British Journal of Nutrition. The study found that individuals who ate high-fat meals late in the evening reported more sleep disturbances and less time in deep sleep stages. Sodium-heavy foods like fries can cause dehydration, leading to frequent trips to the bathroom or waking up thirsty. The calorie overload also makes your body work overtime, interfering with the natural wind-down process before sleep. Despite these risks, the convenience and comfort of fast food keep it popular at night.
Cereal
It may surprise many, but eating cereal before bed is a common habit that can disrupt sleep, especially when the cereal is sugary. A 2023 National Sleep Foundation survey found that nearly 60% of adults admitted to eating cereal as a late-night snack. The simple carbohydrates in most cereals cause a spike in blood sugar, followed by a rapid drop that can wake you up in the middle of the night. The milk added to cereal can also be problematic for those with lactose intolerance, leading to bloating or cramps. Whole grain cereals are less disruptive, but most people reach for the sweeter options. Experts now recommend saving cereal for breakfast, when your body is better equipped to handle the sugar rush.
Processed Meats
Processed meats like bacon, ham, and pepperoni are popular in late-night sandwiches and snacks, but they’re loaded with sodium, preservatives, and saturated fat. A 2024 study in Advances in Nutrition outlined how high-sodium foods increase the risk of hypertension and can lead to water retention, making you feel uncomfortable and restless at night. Nitrates and other additives may also disrupt the body’s natural sleep cycle, according to findings from the Sleep Research Society in 2023. Eating these meats late in the day can also trigger acid reflux and indigestion, particularly when combined with other heavy foods. Despite their convenience, the health risks make processed meats a poor choice for late-night eating.
Alcohol
Many people believe that a nightcap will help them fall asleep, but science says otherwise. Alcohol may make you feel drowsy at first, but it actually interferes with the REM stage of sleep, which is crucial for physical and mental restoration. In a 2024 study published in The Lancet, researchers found that even moderate alcohol consumption before bed led to more fragmented sleep and increased fatigue the next day. Alcohol is also a diuretic, which means it can cause you to wake up for frequent trips to the bathroom throughout the night. The dehydrating effects can leave you feeling groggy and unrested, even if you thought you slept through the night. Despite this, late-night drinking remains common, often at the expense of true rest.
