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.