What to Avoid Before Bed for Better Sleep

Foods that could be messing with your sleep

When you’re in bed lying awake wondering why sleep isn’t coming, sometimes it’s not your routine that’s to blame, it’s what you ate (or drank) in the hours before bed.

Here are some of the common foods that could be messing with your rest and some alternatives you can replace them with instead.

1. Caffeine (and not just in coffee)

This one seems like an obvious one (coffee or an energy drink with dinner is a no go if you want a good night's sleep), but caffeine hides in places you might not even realise such as, black and green teas, dark chocolate and even some protein bars. 

A good swap for these caffeinated drinks are herbal teas like chamomile or lemon balm.

2. Spicy foods

Spices while delicious can lead to indigestion, heartburn, and even raised body temperature, none of which help with winding down.Instead of a swap for this one just try to eat any spicy meals earlier in the evening to allow time for proper digestion, that way it won’t interfere with your sleep.

3. Heavy or fatty meals

For this one think of burgers, creamy pastas, fried foods. These take longer to digest, which means your body is still hard at work when it should be powering down.Swap for: something lighter, or, similar to spicy foods, try to eat these heavy meals earlier, at least 3–4 hours before bed.

4. Alcohol

Alcohol is a tricky one as it is very deceiving, it might feel like a glass of wine helps you nod off faster, but alcohol actually disrupts your sleep cycle, reduces REM sleep, and increases the chances of waking up throughout the night.Swap for: a calming mocktail or sparkling water with herbs or citrus.

6. Too much liquid

Hydration is very important, but chugging loads of water (or tea) right before bed can leave you making multiple trips to the toilet throughout the night.

 To avoid this try your best to hydrate gradually throughout the day and only take small sips of water throughout the night. 

You don’t have to be perfect with your sleep routines, but being mindful of these foods can make a really big change for the better when it comes to getting proper rest. Try skipping one or two of these triggers and see how you feel because it’s all about supporting your body, not restricting it.

When paired with a calming evening routine (and maybe a sleep support supplement like Overnight Balance), your choices can really start to add up in a good way and you’ll find that you are waking up with much more energy than you had before!

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