As we age, a good night’s sleep becomes more valuable—and often harder to achieve. Struggling to fall asleep, waking frequently, or feeling unrested in the morning can sometimes be linked to what you eat in the evening.

Certain foods are harder to digest, interfere with hormone balance, or trigger nighttime discomfort. After 60, these effects can be even stronger because:

• Digestion naturally slows down at night.

• Stomach acid production decreases, making heavy foods harder to process.

• Sleep becomes lighter and more easily disrupted.

• Blood sugar levels fluctuate more frequently.

• Foods can interact with common medications.

Here are 8 foods to avoid before bedtime, along with lighter alternatives that are kinder to your stomach and your sleep.

1. Spicy Foods

Chili peppers, hot sauces, and heavily seasoned dishes can cause indigestion, acid reflux, or stomach irritation when eaten close to bedtime.

Better options: Mild soups, roasted vegetables, or grilled chicken seasoned with gentle herbs like basil or thyme.

2. Chocolate

Chocolate contains both caffeine and theobromine, which stimulate the nervous system and may delay sleep—even if you don’t feel the effects right away.

Better option: Herbal tea without sugar, paired with a few plain crackers or a handful of almonds.

3. Tomatoes and Tomato Sauce

While nutritious, tomatoes are highly acidic and can trigger reflux or heartburn. Tomato-based sauces are often paired with fatty or heavy foods, adding to the problem.

Better options: Steamed vegetables, mashed sweet potatoes, or low-acid fruits such as bananas.

4. Sausages and Processed Meats

Bacon, sausage, ham, and pepperoni are high in preservatives and saturated fats. They slow digestion and may cause stomach discomfort that interferes with sleep.

Better options: Lean proteins like grilled turkey, hard-boiled eggs, cottage cheese, or Greek yogurt.

5. Sugary Desserts

Cookies, cakes, and even “low-fat” desserts often contain hidden sugars and additives. These spike blood glucose, then cause a sharp drop, leading to restlessness or nighttime awakenings.

Better option: A small portion of fruit, such as pear, kiwi, or apple sprinkled with cinnamon.

6. Citrus Fruits

Oranges, grapefruits, and lemons are acidic and may trigger reflux or increase nighttime urination.

Better options: Lower-acid fruits like melon, apple, or papaya—enjoyed in small portions.

7. Fried Foods

Fried chicken, fries, or any greasy meal is difficult to digest and keeps the body working when it should be winding down for rest.

Better options: Baked or sautéed foods prepared with olive oil, paired with whole grains like brown rice or quinoa.

8. Caffeinated Teas and Energy Drinks

Even teas marketed as “healthy” can contain caffeine or stimulating herbs such as ginseng, which prevent deep sleep.

Better options: Caffeine-free infusions such as chamomile, rooibos, or lemon balm. Warm milk or magnesium-rich drinks like oat milk can also encourage relaxation.

Final Thoughts

After 60, the foods you choose in the evening can make the difference between a restless night and refreshing sleep. Avoiding spicy, acidic, sugary, or stimulant-heavy foods—and choosing gentler alternatives—supports digestion, stabilizes blood sugar, and helps you sleep more deeply.

Pair this with an early dinner and a consistent bedtime routine, and you’ll give yourself the best chance of waking up energized and restored.