Did you know what you eat before bedtime can significantly impact your sleep quality? Eating the wrong foods can cause discomfort, disrupt your sleep cycle, and leave you feeling restless in the morning.

Here’s a list of ten foods you should avoid before hitting the sheets to ensure you get a peaceful, uninterrupted night’s sleep.

It’s well-known that coffee is a stimulant, thanks to its high caffeine content, which can keep you awake. Drinking coffee late in the day can interfere with your sleep cycle, preventing you from falling asleep or causing you to wake up during the night. It’s best to avoid coffee and other caffeinated beverages at least six hours before bedtime.

Like coffee, chocolate contains caffeine, especially dark chocolate with high cocoa content. Besides caffeine, chocolate also has theobromine, another stimulant that can increase your heart rate and sleeplessness. Avoid eating chocolate before bed to keep these stimulants from disturbing your sleep.

Spicy foods can cause heartburn and indigestion for many people, especially when lying down. Eating a spicy meal can lead to discomfort and wakefulness throughout the night, disrupting your sleep pattern.

Fatty foods can be hard to digest and may lead to discomfort and bloating. Foods like burgers, fries, and pizza should be avoided as they can keep your digestive system busy throughout the night, affecting your ability to fall and stay asleep.

While it may be tempting to treat yourself to a bowl of ice cream before bed, the high fat and sugar content can be a nightmare for your sleep. Sugar can spike your energy levels temporarily, followed by a crash, which can disrupt your sleep cycle.

Citrus fruits like oranges, lemons, and grapefruits are rich in acid and can cause heartburn and digestive issues when eaten before bed. It’s best to keep citrus fruits to earlier in the day to avoid any sleep disturbances.

These flavorful ingredients can trigger heartburn and indigestive issues for many people. If you’re prone to stomach problems, it’s a good idea to avoid garlic and onions in your dinner to ensure a smoother sleep.

Sodas and other sugary drinks can spike your blood sugar levels and then rapidly drop them, leading to restless sleep. Additionally, the carbonation in sodas can cause bloating and discomfort.

Eating large, heavy meals can strain your digestive system and keep you up at night. Try to keep your evening meal light and eat at least a few hours before bed to give your body time to digest.

While alcohol might help you fall asleep, it prevents deeper stages of sleep and often causes you to wake up in the middle of the night. To improve sleep quality, it’s best to limit alcohol consumption and avoid drinking close to bedtime.