How Diet Affects Sleep Quality

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You probably know that the food you eat affects almost every aspect of how your body functions. However, you might not realize the effect that it has on your sleep. 

Whether it’s your eating habits or what you’re eating, you could be changing the quantity and quality of your sleep without even knowing it. Here are some of the habits and foods that affect your sleep negatively, and how to help yourself change them.

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How Diet Affects Sleep Quality

How Diet Affects Sleep Quality
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How Diet Affects Sleep Quality

Food Habits that Affect Sleep

Late Night Meals

When you eat late at night, or right before you go to bed, you are making your body do more than it should be doing while it sleeps because you are forcing it to work on digesting that food instead of focusing its energy on your repairing itself from the day before.

Late night meals or any kind of eating disorders are more likely to cause indigestion and heartburn, and significantly more likely to make you wake up in the middle of the night to use the bathroom.

Spicy or Acidic Foods

If you eat foods that are spicy or acidic in ways that your body is not used to, you are going to struggle with indigestion and heartburn and have more issues sleeping.

Both of these lower the quality of your sleep and can’t even keep you from reaching the REM sleep that you need to feel well rested.

Foods that Disturb Sleep


Alcohol might help you fall asleep, but it will wake you up later in order to use the restroom. This will disturb your sleep regularly the more you drink.


Caffeine is great for waking you up, but it stays in your system much longer than you might expect – up to 8 hours to be exact. Keep your caffeine intake to the morning or early afternoon, or you might see yourself struggling to fall asleep until it works its way through your body.


If you smoke or use nicotine in any fashion, make sure you stop using it well before bedtime, as it has a wakeful effect similar to that of a cup of coffee. It doesn’t stay in your system for as long, though. 

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Other Ways to Improve Sleep

How Diet Affects Sleep Quality
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How Diet Affects Sleep Quality

Replace your Mattress

If you can’t remember the last time you bought a mattress, it is time for a replacement. Mattresses are only truly supportive for 6 to 10 years. After that, they stiffen or sag, making you sleep in uncomfortable positions that lower the quality and quantity of your sleep.

Build a Bedtime Routine with a Strict Bedtime

By setting a strict bedtime for yourself and building a routine full of relaxing activities, you are training your body to go to sleep at a regular time. You will also be taking time to take care of yourself on a regular basis, which is great for your mental health. Everybody wins!

Talk to Your Doctor

If you think that there could be another cause for your sleep troubles, talk to your doctor to make sure that it is not a medical issue.

So, this was it for today. I hope you have found this post helpful. Have a Good Day! 😇

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Niharika Verma

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