There’s nothing quite as satisfying as an indulgent midnight snack, is there? A little somethin’ somethin’ right before (and something maybe even in) bed. Maybe you enjoy snacking on a few pieces of chocolate before you hit the hay. Or perhaps, you creep to the fridge at 11pm and pull out that leftover takeaway and tuck in.
If this sounds like you, we have some disappointing news — apparently, eating right before bed can cause havoc on the digestive system as you nod off. “Of course there are career or relationship considerations that could get in the way here but ideally, you should aim to have two to four hours between finishing eating and going to bed,” Kyle Crowley, Chief Product Officer at Protein Works says. “This will give you the best chance at reducing physical discomfort from digesting the food.”
Even worse? There are certain foods you should never eat before bed — read on for the bad news about which foods are messing with your sleep.
Curry
“Spicy food before bed can sometimes lead to heartburn, which isn’t exactly a recipe for a restful night,” Crowley notes. “Plus, chilli peppers can raise your body temperature, something that might make it harder for your body to ease into deep sleep.”
It’s true — studies have shown that consuming spicy food can disrupt sleep and lead to more time awake throughout the night. In fact, people who eat spicy food every day have 4.73 times greater odds of insomnia than those who never eat spicy food.
Ramen
Ramen is another spicy dish that it might be best avoid before bed — no matter how much that takeaway box in the fridge may be tempting. Not only is ramen often spicy, it’s also made with processed noodles that can be hard to digest, often taking longer than two hours to work its way through your system.
Oranges
“Acidic foods like citrus fruits can increase your chances of heartburn,” notes Crowley. “It might help to enjoy these earlier in the day rather than as a late night treat.”
Fried chicken
We’ve all been there — it’s 2am, you’ve had a little too much to drink and, as you stumble home, the welcoming lights of the local chicken shop call out to you. However, as delicious as it can be (especially late at night) fried chicken probably isn’t the best food for your late night meal.
“Research shows that fatty foods can reduce sleep quality and lead to more restless nights,” Crowley says, “so avoid heavy, greasy meals like fried chicken close to bedtime.”
Cheese
Sometimes, all you’ve got in the fridge is a tantalising block of cheddar. However, it might lead to a weird night’s sleep. Studies show that dairy products can lead to lighter sleep. In fact, many people find that consuming cheese right before bed can lead to vivid dreams and nightmares.
Of course, all of this probably comes as bad news to late night snackers — but while it is better to avoid food altogether at night, there are some foods you should never eat before bed and there are some foods that will probably sit a little better. Instead, try reaching for a handful of nuts (which contain melatonin), a glass of milk (which may support better sleep), or some cherry juice (which helps regulate sleep hormones).