Nighttime foods that can disrupt sleep quality

Consuming certain foods and drinks close to bedtime can interfere with the ability to fall asleep and reduce sleep quality. Items to avoid include caffeine‑containing beverages such as coffee, black tea and chocolate, spicy dishes that may cause digestive discomfort, fried or high‑fat foods that can lead to indigestion, sugary snacks that trigger energy spikes, and alcohol, which can fragment sleep. Some dairy products may also cause stomach upset in sensitive individuals.

For a more restful night, health experts recommend a light evening meal featuring green vegetables, lean proteins like baked chicken or fish, and whole‑grain carbohydrates such as brown rice or quinoa. These choices provide nutrients without the stimulatory or digestive effects that can keep you awake.