Keep waking in the night? The 8 foods that are destroying your sleep – from ham to chocolate and even salads

MOST people want to sleep better.

Not only does waking up in the night and struggling to nod off leave you feeling groggy the next day, poor sleep has been linked to a number of chronic health conditions, including heart disease, diabetes, obesity, depression and stroke.

Adults generally need seven to nine hours per night to function properly.

“Skipping even one or two nights can have noticeable effects on both the body and mind, impairing memory, focus, mood and physical performance,” Hannah Trueman, dietetic medicine specialist and lead nutritionist at My Body Fabulous, says.

There are a number of potential reasons you might be waking up in the night, from stress to hormonal problems, but the foods you eat can have a huge impact, either helping or hindering your sleep. 

According to the experts, these are the ones to be most wary of…

1. Processed meats

From salami to ham, most processed meats are sky high in salt, which can cause dehydration.

This can make you thirsty and restless, neither of which are ideal when you’re trying to sleep.

“Processed meats may also contain preservatives like nitrates, which can disrupt hormone balances and cause inflammation, which can negatively impact sleep,” says Hannah. 

If you are eating processed meats, eat them at lunch time to minimise sleep disruption.

And when it comes to your evening meal, choose lean proteins like turkey or chicken.

“These meats are rich in tryptophan, which supports the production of melatonin – a hormone that helps regulate sleep,” Hannah says.

“Pairing them with a healthy complex carbohydrate, such as quinoa or sweet potato, can enhance tryptophan absorption and promote its relaxing effects.”

High salt, or sodium, intake could also make you more likely to wake up to pee in the night, Sandrine Olmi, registered nutritional therapist and certified Mind, Body, Eating Coach, warns.

A study by researchers in Japan, which was presented at the European Society of Urology congress in London, found that reduced salt intake led people to urinate less through the night.

They followed patients who had a high salt intake and sleeping problems for three months.

After giving them advice to cut the amount of salt in their diets, scientists found trips to the loo fell from more than twice a night to just one.

And participants who ended up eating more salt reported needing the toilet more often during the night.

2. Dark chocolate

Although it’s an ideal after dinner snack, dark chocolate might not be so good for your sleep. 

“Dark chocolate contains magnesium, which is good for sleep, but it also contains caffeine,” says Sandrine. 

“A couple of squares is OK, but if someone is sensitive to caffeine, it is best to consume it earlier in the day.

“Caffeine taken six hours before bedtime has disruptive effects on sleep.”

Hannah suggests swapping a few squares of choccy for yoghurt and berries, which should have less of an impact on sleep. 

3. Fried chicken and chips

Friday night treat? Although your tastebuds might like fried foods, your body might not be so keen.

“High-fat foods, such as fried chicken and chips, typically take longer to digest, potentially causing discomfort or heartburn when lying down, which can disrupt sleep,” says Hannah.

“If you must have heavy, fried foods, have them at lunch.

“However, it’s best to limit them in general as they contain saturated fats and can be more inflammatory for the body.”

Instead of fried foods, opt for grilled chicken with roasted sweet potatoes, she adds.

This is easier on digestion, less inflammatory and more supportive of your general health.

4. Kombucha

Kombucha might be known as a gut-friendly drink, but this fermented, caffeinated fizzy beverage, made from tea, sugar, bacteria and yeast, can lead to bloating and an energy spike, meaning it may not be the best option in the evening. 

“Again, if someone is sensitive to caffeine, it is best to consume Kombucha during the day,” says Sandrine. 

“Kombucha also contains probiotics (gut-friendly bacteria).

“Some people may experience digestive issues if they drink too much, which is also not the best for sleep.

“Instead, go for herbal teas in the evening which do not contain caffeine.”

Chamomile tea is a good option as it promotes relaxation and could boost your digestion, she adds.

5. A high-fibre salad

You shouldn’t be discouraged from eating nutrient-packed, fibre-rich salads, but timing is key as these can impact sleep for some people, especially if they include raw veggies such as spinach, carrot and kale.

“They can cause bloating or gas,” says Hannah. 

“This discomfort can disrupt sleep if eaten close to bedtime, especially for those with sensitive digestion.

“Save large salads for lunch, as your digestive system tends to be more active during the day when your metabolism is naturally higher.”

Hannah suggests swapping your big evening salad for a smaller portion of leafy greens with a light, homemade dressing (such as olive oil, sea salt and lemon juice or apple cider vinegar).

“Salads made with roasted vegetables are also a great option, as cooked vegetables are typically gentler on digestion compared to raw veggies,” she adds.

6. Protein bars

Trying to pack in more muscle-boosting protein? A protein bar is an easy way to achieve this.

But Hannah warns that many protein bars are loaded with sugar, artificial sweeteners, and not actually that much protein.

“This can spike and crash blood sugar levels,” she says.

This means you may end up with high blood sugar right before bed, which is exactly the opposite of what you want when your body should be winding down. 

If you really want a curry on a Friday night, order a korma and eat it at least two hours before bed

Sandrine OlmiNutritional therapist

Plus, for some people, artificial sweeteners and processed foods generally can lead to gas and bloating, making bedtime seriously uncomfortable. 

“Enjoy protein bars as a post-workout snack earlier in the day and choose good quality options with minimal additives and sugars,” Hannah says.

“Greek yoghurt with berries provides protein and supports gut health and may be a better option in the evenings.”

7. Pickles and kimchi

Fermented foods have been shown to support gut health by boosting healthy bacteria.

But, while gut health is important, Hannah says: “Fermented foods can cause bloating and acid reflux in some people, which can disrupt sleep, especially for those with sensitive digestion or microbial imbalances like SIBO (small intestinal bacterial overgrowth).”

With this in mind, enjoy fermented foods – such as pickles, kimchi and sauerkraut – at lunch and stick to smaller portions.

“A small serving of plain yoghurt in the evening can offer similar benefits for gut health, without the risk of bloating,” says Hannah.

“It may even promote relaxation thanks to its calcium content.

“If you can’t tolerate dairy, stick to soy, almond or coconut yoghurt.”

8. A spicy curry

A weekend curry night might sound good, but if you’re also hoping for a good night’s sleep, you might want to go for a different cuisine.

“Eating spicy food can cause indigestion,” Sandrine says.

“Chilli, with its pungent ingredient capsaicin, exacerbates abdominal pain and burning in people with existing digestive issues. 

“If you are set on having a curry, try to eat it earlier.

“And if you are sensitive, go for a mild option, such as a korma.

“Research shows that having our last meal at least two hours before going to bed is a good idea.

“Any less than that, we may experience disrupted sleep due to poor digestion.”