9 surprising foods to avoid if you want better sleep: from tomatoes to soy sauce

When it comes to getting a good night's sleep, we're pretty much all striving to improve our zzzs in some capacity. Right? So much so that 'sleepmaxxing' (hacks to boost your slumber) was trending on social media not too long ago.

Most of us know that having our bedroom set to a comfy temperature helps, ditto avoiding coffee after 2pm, but what about the foods that can take a toll on our sleep? Well, it turns out, according to sleep psychologist, Dr Katherine Hall, who works with Comfybedss, there are a number of tasty items you probably want to avoid having for dinner – as they can really interfere with your sleep cycle.

This advice, she says, is particularly pertinent for those who struggle to drift off, or stay asleep throughout the night (so if that's you, take note!).

Foods that can impact your sleep

Salty foods

It's hardly a surprise that processed foods, such as crisps or salted nuts, have a high salt content, but not everyone knows how that can damage sleep. "If you can’t fall asleep or struggle to stay asleep, salt could be the root of the issue," Hall details. "Sodium-rich meals result in fluid retention and increased blood pressure, making it hard for the body to switch off completely."

This rule extends to other types of food too, namely red meats. "Smoked hams such as gammon and bacon are full of salt, so avoid these late at night if you’re after a good snooze.

"This then results in something called superficial sleep, where the sleep isn’t very deep and can often involve disturbances like going to the toilet more, as studies show this can be brought on more by too much salt in the diet."

Acidic foods

Not only can acidic foods cause heartburn for some, but many also contain tyramine – an amino acid "that is normally a great addition to anyone’s diet as it stimulates natural brain activity", explains Hall, but not so much when it's nearing bedtime...

"For those of us looking to get more sleep, it’s something to avoid completely if possible," the expert says. "Tyramine stimulates the production of norepinephrine, triggering the ‘fight-or-flight’ response and sending your body into a hyper-aroused state."

Alas, foods that are high in tyramine include tomatoes, aubergines, soy sauce, red wine and cheeses. So, basically all the good stuff? Welp.

Spicy foods

For anyone who instantly feels the need to crash out after a Saturday night Indian takeaway, this one might come as a shock. "The amount of spice we have in our food is a fairly divisive topic. That being said, for anyone struggling to sleep, avoid spicy foods altogether," recommends Hall.

Why? Because digesting the various spices and chillies in hot dishes can severely disrupt our body’s ability to thermoregulate, which essentially means managing our temperature.

"Capsaicin is the chemical in spicy food that causes our temperature to skyrocket, so combine this with the energy your body needs to digest the remainder of the meal, and you can really struggle getting some solid sleep," Hall says.

So there we have it: a foolproof recipe for a better bedtime.

Jennifer Savin

Features Editor

 Jennifer Savin is Cosmopolitan UK's multiple award-winning Features Editor, who was crowned Digital Journalist of the Year for her work tackling the issues most important to young women. She regularly covers breaking news, cultural trends, health, the royals and more, using her esteemed connections to access the best experts along the way. She's grilled everyone from high-profile politicians to A-list celebrities, and has sensitively interviewed hundreds of people about their real life stories. In addition to this, Jennifer is widely known for her own undercover investigations and campaign work, which includes successfully petitioning the government for change around topics like abortion rights and image-based sexual abuse. Jennifer is also a published author, documentary consultant (helping to create BBC’s Deepfake Porn: Could You Be Next?) and a patron for Y.E.S. (a youth services charity). Alongside Cosmopolitan, Jennifer has written for The Times, Women’s Health, ELLE and numerous other publications, appeared on podcasts, and spoken on (and hosted) panels for the Women of the World Festival, the University of Manchester and more. In her spare time, Jennifer is a big fan of lipstick, leopard print and over-ordering at dinner. Follow Jennifer on Instagram, X or LinkedIn.