When it comes to getting a good night’s sleep, most people focus on things like setting the right temperature, eliminating screen time, or practicing relaxation techniques. But there’s another major factor that could be sabotaging your sleep—and it’s hiding in your dinner plate or late-night snack.

If you’ve ever found yourself tossing and turning, plagued by indigestion or bizarre dreams after a late-night meal, you’re not alone. In fact, sleep scientists and nutritionists agree: there is one food that stands out as particularly problematic when eaten before bed—spicy food.

Let’s explore exactly why spicy food can wreak havoc on your rest, and what science says about avoiding it at night.

Why Spicy Food Is a Sleep Disruptor

1. Increases Core Body Temperature

Spicy foods are often praised for their thermogenic effects—meaning they temporarily increase your internal body temperature by speeding up metabolism. The compound responsible is capsaicin, found in hot peppers like jalapeños and chili peppers.

But here’s the issue: your body naturally cools down in the evening to prepare for sleep. When you eat spicy food, especially late at night, it interferes with this cooling process. Studies have shown that a lower core temperature helps the body fall asleep and stay asleep. A spike in temperature—even a small one—can disrupt your circadian rhythm and delay sleep onset.

2. Triggers Acid Reflux and Indigestion

Lying down with a belly full of spicy food is practically asking for acid reflux. Capsaicin can relax the lower esophageal sphincter—the valve that keeps stomach acid from traveling back up the esophagus. The result? Heartburn, sour burps, or a burning sensation in your chest that can wake you up or prevent you from falling asleep in the first place.

Even for people without chronic acid reflux (GERD), eating spicy foods close to bedtime can lead to discomfort and bloating, keeping the body in a state of low-level stress when it should be winding down.

3. Leads to Fragmented Sleep and Vivid Dreams

Ever had a night filled with strange, intense dreams after a spicy dinner? There might be a reason. A 1992 study in the International Journal of Psychophysiology found that subjects who consumed tabasco sauce and mustard with their evening meal took longer to fall asleep, had more wake periods, and spent less time in deep sleep.

Disrupted or fragmented sleep increases the chances of waking during REM cycles—the part of sleep where dreams occur—leading to a higher recall of vivid (and often strange) dreams. While the science here is still emerging, anecdotal evidence continues to support this spicy-sleep connection.

4. Stimulates the Digestive System and Metabolism

In general, digestion slows down as the body prepares for rest. Eating heavy or spicy meals late at night forces your gastrointestinal system to keep working overtime, which can create internal stimulation and restlessness. The body becomes more focused on metabolizing food than on producing melatonin (the sleep hormone).

Plus, the metabolic boost caused by spicy foods might be great in the morning, but at night, it can keep your body more alert than relaxed. Think of it as fueling up your engine when you really want to shut it off.

What to Eat Before Bed Instead

Not all nighttime snacks are bad. If you’re genuinely hungry before bed, your body may benefit from a small, nutritious snack—especially one that supports sleep. Here are some science-backed options:

• Bananas – Rich in magnesium and potassium, which help relax muscles.
• Oatmeal – A complex carb that increases serotonin and promotes melatonin production.
• Almonds or Almond Butter – A good source of healthy fat and magnesium.
• Greek Yogurt with Honey – The protein helps keep you full, and honey provides a small insulin boost to aid tryptophan absorption.
• Tart Cherry Juice – Naturally high in melatonin.
• Herbal Tea – Chamomile and valerian root teas have long been used for calming nerves and promoting sleep.

Final Thoughts

We all love a little spice in our life, but if you value a restful night, it’s best to keep the heat on your plate during daylight hours. Eating spicy food too close to bedtime can lead to increased body temperature, acid reflux, digestive issues, and even strange dreams—all of which contribute to disrupted, lower-quality sleep.

If you want to wake up feeling refreshed and energized, make your last meal of the day a gentle one. Save the hot wings and curry for lunch—and thank yourself in the morning.

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