Sleep expert Dr Katherine Hall, a psychologist with more than 13 years of clinical experience, has identified foods that interfere with quality sleep. Partnering with Comfybedss, Dr Hall, from Somnus Therapy and specialises in acceptance and commitment therapy (ACT) and cognitive behavioural therapy for insomnia (CBT-i), highlights how dietary choices affect rest. Her advice is aimed at people struggling with insomnia, with salty, acidic, spicy foods and chocolate standing out as significant culprits.

“Salty snacks like crisps or salted nuts can prevent restful sleep,” Dr Hall explains. “Sodium-rich meals cause fluid retention and elevate blood pressure, making it difficult for the body to fully relax.” This leads to shallow, interrupted rest. Studies also link high salt intake to increased night-time bathroom visits, further disturbing cycles of sleep. Smoked meats such as gammon and bacon, which contain high sodium, are best avoided in the evening.

Dr Hall also warns that acidic foods high in tyramine can trigger hyper-arousal. “Tyramine stimulates norepinephrine production, triggering the body’s fight-or-flight response,” she says. This alert state keeps the brain active when it should be winding down. Tomatoes, aubergines, soy sauce, red wine, and cheeses all contain tyramine. While helpful for daytime brain function, they can disrupt sleep if eaten at night.

Spicy meals create another challenge. “Spicy foods can severely disrupt the body’s ability to thermoregulate,” Dr Hall notes. Capsaicin, found in chillies and curries, raises body temperature. Combined with the energy needed for digestion, this makes falling asleep harder and keeping asleep less likely. Avoiding spicy dishes in the evening supports the body’s natural cooling process, which is crucial for deep, restorative sleep.

Chocolate can also cause problems. Dr Hall highlights theobromine, a compound similar to caffeine, as a hidden stimulant. It raises heart rate and alertness, and dark chocolate contains particularly high levels. Choosing snacks without theobromine is a better option before bedtime.

Beyond these specific foods, Dr Hall advises caution with heavy, fatty meals, which demand extra energy to digest and may delay sleep onset. Sugary foods can cause blood sugar spikes that interrupt sleep cycles. Hydration should also be balanced, as excessive evening fluid intake can lead to waking for bathroom trips. She recommends drinking more fluids earlier in the day and reducing intake close to bedtime.

For better sleep hygiene, Dr Hall suggests eating lighter meals at least two to three hours before bed, choosing low-sodium and mild-flavoured foods, avoiding stimulants like theobromine and caffeine later in the day, and keeping a consistent sleep schedule to support circadian rhythm.

With NHS data showing insomnia affects up to 30% of adults, Dr Hall’s guidance offers practical solutions. By limiting salty, acidic, and spicy foods, and being mindful of chocolate’s theobromine content, individuals can take meaningful steps to improve rest. For persistent problems, consulting a sleep specialist or exploring CBT-i may provide further relief.