Food, Late Meals and Sleep

Give dinner some space

A large meal right before bed can cause discomfort and indigestion, and lying down with a full stomach makes reflux more likely. A common recommendation, including from the AASM's sleep education site, is to avoid heavy meals in the 2 to 3 hours before bed. If you eat late because of work, keep the late meal lighter and have your larger meal earlier.

Reflux and heartburn

Acid reflux tends to worsen at night and can wake you with burning, coughing or a sour taste. Helpful steps include:

• Finish eating 3 hours before lying down.
• Limit common triggers such as fatty or fried foods, spicy foods, chocolate, peppermint, citrus, tomato, alcohol and caffeine.
• Raise the head of the bed by 6 to 8 inches using blocks or a wedge (extra pillows usually just bend your neck).
• Try sleeping on your left side.

Persistent heartburn deserves a doctor's visit.

If you are hungry at bedtime

Going to bed hungry can also disrupt sleep. A small snack is fine: for example yogurt, a banana, a slice of toast with nut butter or a small bowl of cereal with milk. Aim for something modest that does not upset your stomach.

Do certain foods help you sleep?

Many foods are promoted as sleep aids, such as warm milk, turkey, kiwi, tart cherry juice and chamomile tea. Some have small studies behind them, but the evidence is limited and effects are modest at best. They are unlikely to harm and a calming pre-bed ritual can help, but they will not override caffeine, an irregular schedule or insomnia.

Overall diet quality matters more than any single food. Diets rich in vegetables, fruit, whole grains and fibre are associated with better sleep in observational studies.

Fluids and night-time bathroom trips

Drinking a lot in the last couple of hours before bed can mean waking to urinate. Stay well hydrated through the day and taper fluids in the evening. If you are getting up two or more times every night, talk to a doctor, because it can be linked to conditions including sleep apnea, prostate enlargement, diabetes or medications.

Sleep and appetite go both ways

Short sleep is associated with increased hunger and late-night snacking. Getting enough sleep is one of the simplest ways to make healthy eating easier. See our guide on sleep, weight and metabolism.