3 Snacks that Sabotage Sleep

Pizza is a good time, but it does not help with a good sleep

When it comes to sleep, what you eat before bed can make a big difference. While some foods support relaxation and better rest, others can interfere with your body’s ability to fall asleep and stay asleep. Here are three common bedtime snacks that may be working against you.

1. Pizza (and other high-fat, acidic foods)

Pizza might be a comfort food, but it’s one of the worst choices before bed. The tomato sauce is acidic, which can trigger reflux or heartburn when you lie down. Add in the heavy cheese and fat, and your digestive system ends up working overtime instead of winding down. Dietitians consistently flag pizza as a late-night culprit for disrupted sleep.

2. Ice Cream (and other sugary, high-fat desserts)

That bowl of ice cream may feel like a soothing ritual, but the sugar spike it creates can lead to a blood sugar crash later in the night—often waking you up. The saturated fat content also slows digestion, keeping your body busy when it should be resting. Research links late-night sugary, high-fat snacks with circadian rhythm disruption and poorer sleep quality.

3. Chocolate (especially dark chocolate)

Chocolate is often overlooked as a sleep disruptor, but it contains caffeine and theobromine—both stimulants that can delay sleep onset and reduce deep sleep. Dark chocolate in particular can contain significant amounts of caffeine, sometimes close to half the amount in a cup of coffee per 100 grams. For sensitive sleepers, even a small portion in the evening can interfere with rest.

Final Thoughts

Snacks that are acidic, high in sugar, high in fat, or contain stimulants are the most likely to sabotage sleep quality. If you find yourself reaching for one of these foods at night, consider swapping them for lighter, sleep-friendly options such as kiwi, tart cherries, or a banana with almond butter. Small changes in your evening routine can make a noticeable difference in how well you sleep.