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Do you often have trouble sleeping at night? You’re not alone! Millions of people around the world suffer from sleeping issues. While there are many reasons for this, some of them can be attributed to certain foods.

In this blog post, we’ll cover the foods that can keep you up at night, as well as some healthier alternatives.

Let’s dive right in!

Foods that disrupt sleep

In order to achieve a better night’s sleep, it’s best to steer clear of certain foods. That’s because they contain compounds that can keep you from both falling and staying asleep. 

Here are some of the most disruptive… 


There are many reasons why caffeine can keep you awake at night and disrupt your sleeping patterns. 

For one thing, caffeine is a powerful stimulant that speeds up your metabolism and boosts your energy levels. This can make it difficult to wind down and fall asleep after a busy day, especially if you’re also dealing with stress or anxiety. 

Additionally, caffeine has a long half-life, meaning that its effects can linger in your system well after you consume it. And because caffeine crosses the blood-brain barrier, it can interact directly with receptors in the brain that promote wakefulness. As a result, staying away from caffeine is key for ensuring a good night’s sleep. 

By being aware of how caffeine affects you personally, and making some simple changes to your routine, you can help minimize the negative effects of this powerful stimulant. With control over your caffeine consumption, as well as other energy-related habits like exercise and water consumption, you can be that much closer to getting the rest you need to be energized and productive during the day.


Alcohol is a common cause of sleep problems. 

While it may initially make you feel drowsy, alcohol actually prevents you from falling into a deep sleep. As a result, you may wake up feeling unrested and groggy the next day. 

Alcohol can also disrupt your natural sleep cycle, causing you to wake up multiple times during the night. This prevents you from achieving a restful sleep.

In addition, alcohol consumption can lead to snoring and sleep apnea, which can further disturb your sleep. 

If you regularly drink alcohol before bed, it’s important to be aware of these potential consequences. By understanding how alcohol affects your sleep, you can make more informed choices about when and how much to drink.


Most people are familiar with the feeling of a sugar crash. After a sudden burst of energy, they find themselves struggling to stay awake. While sugar may give you a temporary energy boost, it can also keep you from falling asleep and disrupt your sleeping patterns. 

Sugar affects your blood sugar levels, which can lead to feelings of anxiety and irritability. It can also interfere with your body’s production of melatonin, a hormone that helps you to feel sleepy. In addition, sugar can cause your body to produce more adrenaline, making it difficult to relax and fall asleep. 

If you’re having trouble sleeping, it might be time to cut back on the sugar.

High-fat foods

High-fat foods can keep you from falling asleep and disrupt your sleeping patterns. Fat takes longer to digest than other nutrients, and this can cause indigestion and discomfort that can keep you awake. 

In addition, fat increases the amount of time it takes for your stomach to empty, which can also lead to increased waking during the night. 

High-fat foods can also cause an increase in the body’s production of the hormone cortisol, which can interfere with sleep and make you feel stressed. It’s best to avoid high-fat foods before bedtime if you’re looking to get a good night’s sleep.

Spicy foods

There are many reasons why spicy foods can interfere with your ability to fall asleep and maintain a regular sleeping pattern. 

First, the compound capsaicin, which is present in peppers and other spicy foods, can increase alertness by stimulating neurotransmitters in the brain. 

Eating spicy foods before bedtime can also lead to indigestion and heartburn, which can make it difficult to fall asleep or stay asleep. 

Additionally, spicy food tends to increase body temperature and circulation, further disrupting sleep by triggering brain activity. 

Ultimately, if you struggle with getting enough rest at night, avoiding foods with a spicy kick is one way to help ensure that you get the quality shuteye you need for optimal physical and mental health.

Foods that promote better sleep

If you’re feeling snackish late into the evening, don’t worry! There are some healthier alternatives that can help you sleep better.

Let’s take a look at some foods you can add to your diet if you’re looking for a better night of sleep. Try having these as a snack before you begin your bedtime routine, or find ways to incorporate them throughout the day.


Cherries are one of the best foods for promoting a good night’s sleep. This is because they are not only rich in important nutrients like B vitamins and antioxidants, but they are also high in melatonin, a hormone that is essential for regulating our circadian rhythms. 

Furthermore, cherries contain special compounds called polyphenols, which have been shown to help improve the quality of sleep. 

On top of that, these juicy little fruits contain tryptophan, an amino acid necessary for producing serotonin – a chemical that is important for keeping us calm and relaxed. 

All of these factors make cherries a great choice for anyone looking to get some restful shuteye. So if you’re struggling to fall asleep at night, why not reach for some tart or sweet cherries to help yourself drift off? You’ll be glad you did!


Did you know that eating a banana before bed can help you get a better night’s sleep? 

Bananas are a good source of magnesium, a mineral that helps to relax muscles and promote peaceful sleep. 

They also contain the amino acid tryptophan which increases serotonin, allowing you to relax easier. 

Plus, bananas are a good source of potassium, which is important for maintaining electrolyte balance in the body. 

Reach for a banana before bedtime. You just might find yourself sleeping like a baby!

To learn more reasons why you should be eating bananas, check out THIS blog!


From improving heart and digestive health to lowering cholesterol levels, oatmeal is known for its many health benefits. 

Perhaps one of the most well-known benefits of oatmeal, however, is its ability to promote better sleep. This effect is thanks in large part to the combination of complex carbohydrates and fiber in oatmeal, which help the body produce serotonin. 

Additionally, eating foods with a high glycemic index before bed – like oatmeal – can significantly improve sleep quality by increasing sleep duration and decreasing waking time during the night. 

With all of these benefits, it’s clear that oatmeal might just be your key to a good night’s sleep!

Chamomile tea

Chamomile tea has long been associated with relaxation and better sleep. 

Chamomile is a daisy-like flower that contains compounds called flavones. These compounds can bind to receptors in the brain that promote relaxation. 

This type of tea also contains small amounts of the hormone apigenin, which has been shown to promote sleepiness. 

Chamomile tea is best consumed before bedtime to help establish a regular sleep schedule. If you’re looking for a natural way to promote better sleep, chamomile tea is certainly worth a try!

The bottom line

If you’re struggling to fall asleep or stay asleep, try incorporating some of these foods into your diet. Not only will you be getting the nutrients your body needs, but you’ll also be promoting better sleep!

To take things to the next level, try CBD. 

Not only can it help you fall asleep, CBD can help you stay soundly asleep throughout the night!

To learn more about how this works, check out this article.