We’ve all been there – after a long day, you’re feeling hungry and thinking of grabbing something easy to eat before bed. But not all foods are created equal, especially when it comes to nighttime snacking. According to dietitians, some meals and snacks can disrupt your sleep, cause weight gain, or leave you feeling sluggish the next day. In this post, we’ll dive into the 7 meals dietitians warn you should avoid at night.
If you want to sleep well and stay healthy, keep reading to learn why certain foods are a bad idea before bed.
1. Pizza
It’s delicious and tempting, but pizza might be one of the worst meals to have before bed. Loaded with cheese, fatty toppings, and processed carbs, pizza can sit heavy in your stomach, making it harder to fall asleep.
Why Pizza Is a Bad Choice of Food to Eat At Night:
- High Fat Content: The cheese and fatty meats (like pepperoni or sausage) are hard to digest. Foods high in fat can cause acid reflux or indigestion, which leads to discomfort when lying down, keeping you awake at night .
- Processed Carbs: The refined flour in the pizza dough spikes your blood sugar, leading to a quick energy boost and then a crash, disrupting your sleep cycle .
What to Eat Instead:
If you crave something cheesy, try a small portion of low-fat cheese on a whole-grain cracker. It’s a lighter, healthier option that won’t upset your stomach.
2. Spicy Foods
A hot and spicy meal might seem exciting, but it’s not a great idea before bed. Foods like spicy tacos, curry, or wings can cause major discomfort when you’re trying to wind down for the night.
Why Spicy Foods Is a Bad Choice of Food to Eat At Night:
- Heartburn and Acid Reflux: Spicy foods can irritate your stomach and esophagus, causing heartburn. When you lie down, the acid can easily travel back up, making it difficult to sleep .
- Body Temperature: Eating spicy food raises your body temperature, which might make it harder for your body to cool down and fall asleep comfortably .
What to Eat Instead:
If you like some flavor, go for a milder option like baked chicken with light herbs or a banana, which contains magnesium and potassium to help relax your muscles for sleep.
3. Ice Cream
It might be comforting, but indulging in a bowl of ice cream before bed can cause issues for both your waistline and your sleep quality.
Why Ice Cream Is a Bad Choice of Food to Eat At Night::
- Sugar Rush: Ice cream is loaded with sugar. Eating sugary foods at night can spike your blood sugar levels, giving you an energy boost right when you need to be calming down .
- High in Fat: Ice cream is also packed with fat, which is slow to digest. Eating it late at night can lead to indigestion or bloating, keeping you awake longer .
What to Eat Instead:
For a healthier alternative, try some Greek yogurt with a drizzle of honey. It’s lower in sugar, and the protein in yogurt can actually help keep you full until morning.
4. French Fries or Chips
Fried foods like French fries or chips are often a late-night go-to snack, but they are some of the worst things you can eat at night.
Why French Fries or Chips Is a Bad Choice of Food to Eat At Night:
- High in Fat: Similar to pizza, fried foods are hard to digest. The oil used in frying slows down digestion, causing bloating and heartburn .
- Empty Calories: French fries and chips are high in calories but offer little nutrition. Eating them late at night provides extra calories that your body is more likely to store as fat because you’re not burning them off while sleeping .
What to Eat Instead:
Try a handful of air-popped popcorn without butter. It’s low in calories, easy to digest, and provides fiber to keep you satisfied without overloading your system.
5. Steak or Burgers
A juicy steak or a big burger might sound like the perfect dinner, but these meals are way too heavy for nighttime. High in protein and fat, they can sit in your stomach for hours, keeping your body working when it should be resting.
Why Steak or Burgers Is a Bad Choice of Food to Eat At Night:
- Hard to Digest: Red meat takes longer for your body to break down. Eating a big portion of steak or a greasy burger late in the evening can lead to digestive discomfort, slowing down your ability to fall asleep .
- Energy Overload: Protein is great for muscle repair, but too much right before bed can give your body too much energy to wind down properly .
What to Eat Instead:
If you want protein before bed, stick with something lighter like a small piece of grilled chicken or a boiled egg. These will give you protein without overwhelming your digestion.
6. Chocolate
It might seem harmless to snack on a piece of chocolate before bed, but it’s one of the sneaky foods that can mess with your sleep.
Why Chocolate Is a Bad Choice of Food to Eat At Night:
- Caffeine: Chocolate contains caffeine, which is a stimulant. Even small amounts of caffeine can interfere with your sleep cycle, especially if you’re sensitive to it .
- Sugar Content: Like ice cream, chocolate is high in sugar. The combination of sugar and caffeine can give you a burst of energy, making it harder to relax and fall asleep .
What to Eat Instead:
If you’re craving something sweet, try a small handful of almonds. They contain magnesium, which can help you relax and prepare your body for sleep.
7. Pasta
Pasta might seem like a quick and easy dinner, but it’s not the best choice when eaten late at night. While it’s filling, it can lead to issues that prevent you from getting a good night’s sleep.
Why Pasta Is a Bad Choice of Food to Eat At Night:
- High in Carbs: Pasta is full of refined carbs, which can cause a spike in your blood sugar, followed by a crash. This can leave you feeling restless and uncomfortable .
- Topping Trouble: Many pasta dishes come loaded with heavy sauces, cheeses, and sometimes fatty meats. These ingredients add fat and calories, making digestion harder and leading to late-night discomfort .
What to Eat Instead:
If you want something filling but light, try a whole grain cracker with a bit of cottage cheese or avocado. These options provide fiber and healthy fats without overwhelming your digestive system.
Why Eating These Meals at Night is a Bad Idea
The foods you eat at night have a direct impact on your sleep quality and health. Here’s why avoiding these meals can make a big difference:
- Digestive Issues
Eating heavy or fatty foods late at night can slow down digestion. Since your body is trying to rest, eating large meals or foods high in fat can cause issues like indigestion, acid reflux, or heartburn. These digestive problems can make it difficult to fall asleep and stay asleep . - Weight Gain
Your metabolism slows down at night, so eating calorie-dense foods close to bedtime increases the chances of those calories being stored as fat. Over time, this can lead to weight gain. In fact, studies have shown that late-night eating is linked to increased body weight and poor eating habits . - Sleep Disruption
Some foods, like those high in sugar or caffeine, can give you a burst of energy at the wrong time. Instead of winding down for the night, these foods can leave you feeling restless and make it harder to fall into a deep sleep. Good sleep is critical for maintaining energy, focus, and overall health .
Sources:
- https://www.healthline.com/nutrition/heartburn-remedies
- https://www.webmd.com/heart-disease/features/why-cut-back-on-carbs
- https://www.mayoclinic.org/diseases-conditions/acid-reflux/expert-answers
- https://www.sleepfoundation.org/sleep-hygiene/sleeping-tips-for-when-its-hot
- https://www.cdc.gov/nutrition
- https://www.eatright.org/food
- https://www.medicalnewstoday.com/articles/fried-foods
- https://www.webmd.com/diet/features/why-empty-calories-matter
- https://www.health.harvard.edu/heart-health/red-meat-and-your-heart
- https://www.sleepfoundation.org/nutrition/foods-to-eat-and-avoid-for-better-sleep
