1. Spicy Foods
Spicy dishes increase body temperature and irritation in the digestive tract, which makes it harder for your body to cool down for sleep. They can also trigger acidity or heartburn, causing frequent awakenings throughout the night.
2. Caffeinated Drinks & Foods
Coffee, tea, chocolate, and energy drinks stimulate the nervous system and block sleep hormones. Even if consumed 4–6 hours before bedtime, caffeine can keep your brain alert and prevent you from entering deep sleep.
3. Sugary Snacks
Desserts, pastries, ice cream, and candies cause a rapid spike and crash in blood sugar levels. This sudden drop can wake you up in the middle of the night, leading to restless sleep and fatigue the next morning.
4. Heavy, Fatty Meals
Fried foods, cheese-loaded dishes, pizza, and greasy meals take longer to digest. Your body works overtime to break them down, which disrupts the natural relaxation process needed to fall asleep comfortably.
5. Alcohol
While alcohol may make you feel drowsy initially, it actually disrupts REM sleep — the most restorative sleep stage. It also causes dehydration and frequent bathroom trips, making your night more restless.
