5 Foods to Avoid for Better Sleep

Hey there,

Since it’s National Sleep Month, we’ve been talking all about better sleep—because let’s be honest, there’s nothing worse than waking up feeling just as tired as when you went to bed. And while we’ve covered a few sleep-boosting tips already, today, we’re tackling something sneaky: the foods that might be wrecking your rest.

I had to learn this the hard way—like the time I ate a huge slice of chocolate cake at 9 p.m. and then spent the night staring at the ceiling, wondering where I went wrong. So, to save you from that same fate, here are some sneaky sleep disruptors you might not expect.

1. Spicy Foods – Love ‘Em, but They Don’t Love You Back 🌶️

I get it—spicy food is delicious. But if you’ve ever woken up at 2 a.m. feeling like a human furnace, you know it’s not doing your sleep any favors. Spicy foods can cause acid reflux, and lying down only makes it worse. Plus, they can actually raise your body temperature, which isn’t ideal when you’re trying to settle in for the night.

👉 Better choice: If you’re craving something flavorful, go for turmeric or ginger-based dishes instead. They add warmth without the nighttime regret.

2. Chocolate – Yes, Even the Dark Kind 🍫

I hate to be the bearer of bad news, but chocolate has caffeine—especially dark chocolate. A little square might seem harmless, but if you’re sensitive to caffeine, it can keep you wired when you should be winding down.

👉 Better choice: If you need something sweet, try a handful of almonds or a banana. They both contain magnesium, which helps relax your muscles and promote sleep.

3. Alcohol – That Nightcap Is a Lie 🍷

Ever had a drink before bed and thought, Wow, I’m going to sleep great tonight—only to wake up at 3 a.m. feeling restless? That’s because alcohol might help you fall asleep, but it totally messes with your sleep cycles. You end up waking up more throughout the night, which means lower-quality rest.

👉 Better choice: Herbal tea. Chamomile or valerian root tea can help you relax without the 3 a.m. wake-up call.

4. That Late-Night Burger and Fries – A Sleep Stealer 🍔🍟

A big, greasy meal before bed is basically an invitation for indigestion and bloating. Your body ends up working overtime to digest it, and instead of relaxing, you’re left feeling uncomfortable.

👉 Better choice: A light snack with protein and healthy fats—like Greek yogurt or a spoonful of peanut butter. It keeps you satisfied without weighing you down.

5. Hidden Caffeine – It’s Sneakier Than You Think ☕

We all know coffee will keep us up, but did you know decaf coffee, green tea, and even some pain relievers contain caffeine? If you’re extra sensitive, even a little bit in the afternoon can throw off your sleep.

👉 Better choice: Stick to caffeine-free drinks after lunch, and check labels if you’re not sure. Your future, well-rested self will thank you.

The Bottom Line: Small Changes = Better Sleep

Since it’s National Sleep Month, now’s the perfect time to start paying attention to what’s helping (or hurting) your sleep. I know I feel a difference when I skip the late-night snacks that don’t agree with me.

And speaking of better sleep… keep an eye on your inbox in a couple of days. I’ve got something coming that’ll help you relax, unwind, and wake up feeling better. Stay tuned!

Mark