Pizza
Pizza is a favorite midnight meal, but it’s actually one of the worst foods to eat before bed. According to a 2024 study by the National Sleep Foundation, high-fat foods like pizza can make it harder to fall asleep and stay asleep. The combination of greasy cheese, processed meats, and acidic tomato sauce can also trigger heartburn or acid reflux, especially when lying down. Researchers have found that eating fatty or spicy foods within three hours of bedtime increases the risk of disturbed sleep. Many people crave pizza at night because it’s tasty and convenient, but data shows it may leave you tossing and turning. In fact, a survey from YouGov in 2023 indicated that pizza is among the top five most consumed late-night snacks, despite its negative effects on sleep. The next time you’re tempted, consider how that delicious slice might impact your rest.
Ice Cream
Ice cream seems like a comforting treat at the end of a long day, but research shows it’s far from ideal before bed. A 2023 report from the American Journal of Clinical Nutrition found that high-sugar foods like ice cream can cause blood sugar spikes, followed by crashes that disrupt your sleep cycle. The dairy content can also be hard to digest for some people, leading to bloating and discomfort at night. Scientists have discovered that eating sugar late at night can reduce REM sleep, which is important for memory and mood. Despite these downsides, a 2024 Statista survey revealed that nearly 40% of Americans eat ice cream after 9 p.m. It’s easy to reach for a bowl when you want something sweet, but your body may not thank you in the morning. The hidden impact on your sleep quality is often overlooked.
Chocolate
Chocolate is often seen as an innocent indulgence, but it can secretly sabotage your sleep. A 2023 study by Sleep Medicine Reviews highlighted that chocolate contains caffeine and theobromine, both of which are stimulants that can delay sleep onset. Even small amounts of dark chocolate have been shown to affect sensitive sleepers, according to research from Johns Hopkins Medicine in 2024. Many people are surprised to learn that a typical chocolate bar has as much caffeine as a cup of decaf coffee. Eating chocolate late at night also increases the risk of acid reflux due to its fat content. Surveys consistently show that chocolate is one of the most popular late-night snacks, despite its unwanted effects on sleep and digestion. If you’re prone to insomnia, experts recommend avoiding chocolate for at least six hours before bedtime.
Potato Chips
Potato chips are a classic snack for movie nights, but their high salt and fat content make them a poor late-night choice. A 2024 study by the Mayo Clinic found that salty snacks can cause dehydration and increased thirst, which may wake you up in the middle of the night. The high fat content takes longer to digest and can lead to stomach discomfort or indigestion while you sleep. Researchers also found that eating salty foods before bed can raise blood pressure, interrupting deep sleep cycles. Despite these drawbacks, a 2023 Ipsos poll reported that potato chips are the number one salty snack eaten after 10 p.m. The crunch might be satisfying, but the after-effects are anything but restful. Your body needs time to recover at night, not process heavy snacks.
Spicy Foods
Spicy foods like hot wings, tacos, or curries are known to cause trouble for late-night eaters. A 2023 article by Harvard Health explained that spicy ingredients can raise your body temperature, making it harder to fall asleep. Capsaicin, the compound responsible for spiciness, has been linked in clinical research to increased risk of acid reflux and heartburn, especially when eaten close to bedtime. A sleep study published in the journal Appetite in 2024 showed that people who consumed spicy meals before bed experienced significantly more awakenings during the night. Despite this, a 2023 survey from Food Insight found that nearly one in three adults enjoy spicy snacks late at night. The temptation is understandable, but the science is clear: spicy foods can keep you up for hours. If you have trouble sleeping, experts recommend keeping dinner mild.
Fried Foods
Fried foods like french fries, chicken nuggets, or onion rings might hit the spot late at night, but they’re a nightmare for your digestive system. Research published in Nutrients in 2024 concluded that high-fat fried foods slow digestion and can cause bloating or cramping during sleep. The heavy oils and fats can also trigger acid reflux, which disrupts your ability to enter deep sleep phases. According to a 2023 report from the CDC, eating fried foods late at night is linked to a higher risk of obesity and metabolic disorders over time. Yet, takeout data shows that fried food orders peak between 8 p.m. and midnight in the U.S., highlighting how common this habit is. The physical discomfort and disturbed sleep often outweigh the momentary pleasure. If you want restful sleep, fried foods are best saved for earlier in the day.
Red Meat
Red meat like burgers or steak is often eaten during late-night cookouts or after a night out, but it’s far from sleep-friendly. A 2023 study from the American Sleep Association found that high-protein, high-fat meals like red meat can take up to six hours to fully digest, keeping your body working overtime when it should be resting. Researchers at the University of Pennsylvania in 2024 also reported that eating red meat late at night is associated with lower quality sleep and more nighttime awakenings. The iron and amino acids in red meat may also stimulate brain activity, making it even harder to wind down. Despite this, millions of people enjoy burgers and steaks as late-night comfort food. The satisfaction is short-lived when you realize how much your sleep suffers as a result.
Cereal with Milk
Cereal with milk is often marketed as a wholesome snack, yet it can be surprisingly disruptive to sleep when eaten late. According to a 2024 review in Sleep Health, sugary breakfast cereals cause quick spikes in blood sugar, leading to restless or fragmented sleep. Many cereals contain more sugar than a dessert, which can cause an energy burst just when you want to slow down. The lactose in milk can also be difficult for some adults to digest, leading to bloating or discomfort at night. Data from Mintel in 2023 showed that nearly 25% of Americans eat cereal as a late-night snack, believing it to be harmless. However, sleep researchers warn that this habit is linked to more frequent nighttime awakenings. If you’re craving something light, a lower-sugar, fiber-rich option may be a better choice.
Energy Drinks and Soda
Energy drinks and soda are notorious for their high caffeine and sugar content, both of which are sleep disruptors. Research from the Sleep Research Society in 2024 found that consuming caffeine within six hours of bedtime can reduce total sleep time by over an hour. Sugar causes blood sugar spikes and crashes, leading to restlessness and poor sleep quality. A 2023 CDC survey showed that nearly 15% of young adults reported drinking energy drinks after 8 p.m., often to stay awake for studying or socializing. However, scientists warn that these drinks can also increase nighttime awakenings and even cause anxiety. The habit of sipping soda or energy drinks late at night is widespread, but the consequences for your sleep are significant. Swapping these beverages for herbal tea or water can make a big difference in how rested you feel the next day.
