The holidays are a time for indulgence — delicious dinners, decadent desserts and a cozy nightcap by the fire. However, what you eat after that festive meal could sabotage your much-needed rest. If you’ve ever found yourself tossing and turning after a major feast, your late-night snack choices may be to blame. Be sure to avoid these foods after holiday dinners for better sleep.
How What You Eat Can Affect Your Sleep
The foods you eat can significantly impact your sleep quality, especially after a big festive dinner. Certain foods can either promote restful slumber or disrupt your body’s natural sleep cycles. What you consume before bed can affect your digestion, hormone levels and body temperature, all of which impact how well you rest.
For example, heavy or greasy foods can make it difficult for your body to properly digest food while you sleep, causing discomfort. Conversely, foods rich in certain nutrients, like magnesium or tryptophan, can signal that it’s time to wind down. Being mindful of your post-dinner food choices can help you get some much-needed holiday shuteye.
Avoid These Foods for Better Sleep
After a festive holiday dinner, it’s tempting to dive into leftovers or late-night snacks, but certain foods can interfere with your ability to fall and stay asleep. It’s best to avoid these foods before bed to ensure a solid night’s rest.
Leftover Desserts
Holiday desserts like pie, cookies and cakes may be irresistible, but the sugar rush can disrupt your sleep cycle. Sugar spikes your blood sugar, leading to a crash that might wake you up in the middle of the night. If you crave something sweet, bananas are one of the best foods for better sleep, as they contain natural sugars and magnesium to promote relaxation.
Rich or Greasy Foods
It’s tempting to grab another serving of buttery mashed potatoes or leftover stuffing, but greasy and heavy foods can lead to indigestion or acid reflux if you eat them too close to bedtime. This can make it difficult to fall asleep comfortably. Stick to lighter snacks if hunger strikes, like plain yogurt. Try satisfying your evening hunger with a 30-gram serving of nuts, which can prevent chronic health conditions and help you meet your nutritional requirements.
Chocolate
Chocolate — especially dark chocolate — is a hidden source of caffeine. While it might feel like the perfect post-dinner indulgence, the caffeine content can stimulate your nervous system and keep you awake longer. If you must have a treat, opt for a small square of white chocolate, which has little to no caffeine.
Spicy Leftovers
That extra-spicy chili or plate of jalapeno-topped nachos might be calling your name, but spicy foods can raise your body temperature and cause heartburn. Both of these effects can interfere with your ability to fall asleep. Save the spicy leftovers for tomorrow’s lunch instead.
Caffeinated Beverages
While caffeine can boost brain function and slow cognitive decline, having it too close to bed can impact your sleep. Whether coffee, soda, black tea or an energy drink, any beverage containing caffeine is a no-go if you want to sleep soundly. Even if you consumed caffeine hours earlier, it can still linger in your system and keep you alert. Choose a soothing decaf option to help you relax.
Alcohol
A glass of wine or a festive cocktail might feel like the perfect way to wind down, but alcohol actually disrupts your sleep cycle. According to Dr. Rimas Geiga, doctor and clinic nutritionist at Glowbar LDN, “Despite their ‘nightcap’ reputation, brandy and whiskey can actually disrupt your sleep quality. They can lead to fragmented sleep as they interfere with REM stages, and that’s the stage of sleep that’s key for memory and emotional balance.” Swap your nightcap for a calming herbal tea, like chamomile or peppermint.
Citrus Fruits
Oranges, grapefruits and other citrus fruits are high in acidity, which can trigger acid reflux if you consume them too close to bedtime. Instead, snack on something mild, like a slice of toast or a few crackers, to avoid nighttime discomfort.
Tips for Better Post-Holiday Sleep
Enjoying a full night’s rest isn’t just about what you don’t eat — it’s about how you prepare your body for bedtime. Whether pacing your eating or creating a calming evening environment, these small changes can make a big difference.
Set a Cutoff Time for Eating
Late-night eating, even if it’s just a small snack, can keep your digestive system active when your body is trying to wind down. According to Martin Seeley, senior sleep and wellness expert at MattressNextDay, “To avoid these disruptions, you may need to have your dinner earlier in the day to leave a three-hour window before you sleep to allow your body to fully unwind.” This provides time to digest and reduces the risk of acid reflux or discomfort that could affect your sleep.
Hydrate — but Not Too Much
Hydration is key to feeling good, but drinking too much water before bed can lead to frequent bathroom trips during the night. Make sure to drink plenty of water throughout the day and taper your intake an hour or two before bedtime.
Practice Relaxation Techniques
After a busy day of festivities, your body may still feel wired from all the excitement. Help yourself unwind with relaxation techniques such as:
- A warm bath or shower to lower your body temperature and signal bedtime.
- Deep breathing exercises or meditation to quiet your mind.
- Gentle yoga or stretching to release tension.
Create a Sleep-Friendly Environment
Your bedroom plays a huge role in sleep quality. After a holiday gathering, make your room as relaxing as possible by:
- Lowering the lights to encourage melatonin production.
- Keeping it cool and comfortable, ideally between 65°F-68°F, according to experts.
- Using white noise, like a fan or a calming sound machine, to block out household or party noise.
Limit Screen Time
Scrolling through social media or answering holiday messages before bed might seem harmless, but the blue light from screens can suppress melatonin, the hormone that regulates sleep. Set your phone or tablet aside at least 30 minutes before bedtime. Instead, read a book or journal.
Get Your Rest This Holiday Season
The holidays are a time to enjoy yourself, but a little mindfulness can go a long way toward a restful night. By avoiding these sleep-disrupting foods after your holiday dinner, you’ll wake up feeling refreshed and ready to take on the next day of festivities.