If you feel like snacking before bed, don't grab the first thing in the fridge that catches your eye. While some foods - light carbohydrate snacks like crackers or apples - can really help you fall asleep, many others can disrupt sleep by causing nightmares, stomach discomfort, insomnia and trips to the bathroom.
Orange juice.
Citrus fruits contain a lot of acid, which is especially problematic if you have a sensitive bladder or burp. Better to eat another whole fruit, say an apple. Carbohydrates can help you sleep, and fiber can help your body absorb sugar more slowly.
Burgers
A heavy, fatty snack like a burger makes your digestive tract work hard, which can interfere with you when you try to sleep. A recent study found that eating large amounts of fats high in saturated fatty acids leads to restless sleep.
Pizza
You might reconsider ordering pizza late at night...for many reasons. Cheesy toppings can cause nightmares, according to a recent study, and sour tomato sauce can lead to stomach aches and trips to the bathroom in the middle of the night. Plus, pizza is much more than a nighttime snack; a second dinner will bring with it many extra calories you probably don't need.
Coffee
Some people manage to drink a cup of espresso in the middle of the night and sleep soundly, but not everyone is so lucky. If caffeine affects your sleep quality, try to consume it six hours before bedtime.
Sweet cereal.
We get it, sometimes you really want to eat cereal before bedtime. But it's much better to choose ones that are low in sugar and high in fiber or cereal bran. Sugary cereals are quickly digested, and a spike in blood sugar can neutralize some of your sleep hormones, and eating foods low in fiber can make your sleep more shallow and responsive. At times, you should give up snacking and just go to bed - lack of sleep can cause your body to demand extra energy through feelings of hunger: you'll want to eat more (especially sugar).
Spicy
Spicy foods don't just stimulate your taste buds - they can irritate your stomach (especially problematic if you get heartburn), which will make it difficult for you to fall asleep or your sleep will be restless.
Soda
Carbonated beverages are our anti-recommendation for consumption before bedtime because of the gases and possibly caffeine they contain. Also, non-diet sodas are very high in sugar, which is highly invigorating. Sugar can make your sleep more responsive, then your body is much worse rested overnight.
Wine
A glass or two of wine may make you feel sleepy at first, but alcohol actually disrupts your natural sleep patterns. Drinking alcohol on a regular basis (especially before bedtime) can worsen the quality of your sleep, and you'll also get up more often at night to go to the bathroom.
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