Christmas markets are synonymous with festive cheer, but their culinary offerings might disrupt your sleep. From bratwurst and mulled wine to sugary mince pies, these seasonal treats could be contributing to restless nights.

Dr Sophie Bostock, sleep expert at Bensons for Beds, explains: “Foods low in fibre and high in sugar, fat, or spices can affect your ability to fall and stay asleep. Spicy foods can cause indigestion, while sugary treats spike blood sugar, leading to lighter, disrupted sleep. High-fat snacks slow digestion, potentially causing discomfort that keeps you awake.”

She highlights that over time, poor sleep can create a vicious cycle: “Sleep deprivation increases cravings for junk food by raising levels of ghrelin, the ‘hunger hormone’, and reducing leptin, the hormone that signals fullness. Ultra-processed foods have also been linked to insomnia.”

Common sleep disruptors at Christmas markets

• High-fat foods. Foods like sausage rolls, Camembert, and Yorkshire pudding can slow digestion and cause bloating.
• Sugary treats. Christmas pudding, churros, and yule logs can spike blood sugar levels, disrupting sleep.
• Spicy options. Bratwurst and gingerbread may cause heartburn or indigestion, affecting sleep quality.
• Low-fibre foods. Macaroni cheese and cheese straws are linked to lighter, less restorative sleep.

Alcohol is another sleep disruptor, with drinks like mulled wine and Baileys hot chocolate fragmenting sleep cycles. Dr Bostock notes, “Alcohol relaxes throat muscles, increasing the likelihood of snoring. It may make you feel drowsy but leads to poorer sleep overall.”

This issue doesn’t just impact the individual. With 3.75 million UK snorers regularly disturbing their partners, sleep deprivation can strain relationships. Dr Bostock adds, “Sleep is crucial for processing emotions and repairing the body. When deprived, people are more prone to irritability, anxiety, and arguments.”

To avoid sleepless nights, Dr Bostock advises moderation. “Stop eating large meals or sugary snacks at least a few hours before bedtime. Aim to stop drinking alcohol by 8 pm for better sleep quality.”

However, not all festive foods are sleep disruptors. Dr Bostock points out that foods high in fibre, protein, and sleep-promoting nutrients like melatonin can enhance rest. Fruits such as cherries, bananas, and pineapples naturally boost melatonin. Turkey—a Christmas staple—contains tryptophan, an amino acid that aids melatonin production. Legumes, salmon, and avocados are also excellent sleep-promoting options.

“Consuming more protein could improve sleep quality,” says Dr Bostock. “Melatonin and serotonin, key sleep agents, are synthesised from tryptophan.”

Bensons for Beds has curated recipes featuring sleep-friendly ingredients, including a yoghurt bark snack rich in tryptophan, festive baked salmon with cranberries, and chickpea-based side dishes that combine melatonin-boosting cherries.