Seniors over 60: These 8 foods can disrupt your sleep and digestion — try to avoid them before bed

As we age, a good night’s rest becomes more valuable — and often harder to come by. Do you have trouble falling asleep, wake up frequently, or feel unrested in the morning? What you eat at night can be a silent but significant factor.

Here are 8 common foods that could interfere with your sleep and digestion, especially after age 60, and gentler options for your stomach.

Why does nighttime eating matter more with age?

Over time, changes occur in the body that make evening eating habits more sensitive:

• Digestion slows down, particularly at night.
• Stomach acid production decreases, making it harder to break down certain foods.
• Sleep becomes lighter and may be more easily interrupted.
• Fluctuations in blood glucose levels are more frequent.
• Foods may interact with medications. 

1. Spicy foods

Highly seasoned dishes, such as those with chili peppers or strong sauces, may seem tasty, but they often lead to heartburn, indigestion, or stomach irritation when eaten within two hours of bedtime.
Suggested alternative : mild soups, roasted vegetables, or grilled chicken with herbs such as basil or thyme.

2. Chocolate

Although comforting, chocolate contains both caffeine and theobromine, two stimulants that can activate the nervous system and make it harder to fall asleep, even if you don’t notice it right away.
Suggested alternative : an unsweetened herbal tea with plain crackers or almonds.

3. Tomatoes and tomato sauce

While tomatoes offer nutritional benefits, their high acidity can cause reflux or heartburn at bedtime. Tomato sauces are also often combined with other heavy ingredients.
Suggested alternative : steamed vegetables, mashed sweet potatoes, or low-acid fruits like bananas.

4. Deli and Processed Meats

Foods like bacon, sausage, ham, or pepperoni contain preservatives and saturated fats, which slow digestion, can irritate the stomach, and disrupt sleep.
Suggested alternative : lean proteins like grilled turkey, eggs, cottage cheese, or Greek yogurt.

5. Sugary Desserts

Cookies, cakes, or “low-fat” versions can contain hidden sugars and artificial additives. The result: sharp spikes and drops in blood sugar, restlessness, or nighttime awakenings.
Suggested alternative : a small portion of fruit (pear, kiwi, or apple with cinnamon).

6. Citrus fruits

Oranges, grapefruits, and lemons are rich in vitamin C, but acidic. They can cause reflux or increase the need to use the bathroom during the night.
Suggested alternative : less acidic fruits such as melon, apple, or papaya, in moderate portions.

7. Fried foods

Fried chicken, potatoes, or any food high in oil can be difficult to digest and keep you active when your body should be relaxing for sleep.
Suggested alternative : baked or sautéed options with olive oil, accompanied by a whole grain such as brown rice or quinoa.

8. Caffeinated teas or energy drinks

Some digestive or “healthy” flavored teas contain caffeine or stimulants like ginseng, which can make it difficult to achieve deep sleep, even if they relax you momentarily.
Suggested alternative : caffeine-free infusions such as chamomile, rooibos, or lemon balm. Options like warm milk or magnesium-rich drinks (e.g., oat milk) can also promote rest.

Avoiding the foods mentioned and opting for milder alternatives, along with respecting an adequate time between dinner and bedtime, can improve the quality of your sleep and your energy upon waking.


👉 Follow our page, like 👍, and share this post. Every click can make a difference—perhaps saving your own life or that of a loved one.