Many people think that eating a small snack before bed can help them sleep better, but doctors warn that certain foods can actually do more harm than good. What you eat in the hours before bedtime has a direct impact on your digestion, sleep quality, and even your long-term health.
Here are three types of foods you should absolutely avoid within 3 hours before going to sleep.

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1. Spicy and Oily Foods

Foods high in oil, chili, or strong spices — such as fried chicken, noodles, or hotpot — can irritate the stomach and increase acid reflux. When you lie down soon after eating, stomach acid can flow back into your throat, causing heartburn, coughing, and poor sleep.
Doctor’s advice: If you crave something flavorful, eat it at least 4–5 hours before bedtime so your body has time to digest.

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2. Sweets and Desserts

Ice cream, cakes, and sugary drinks might feel comforting at night, but they cause a quick rise in blood sugar levels. This sudden spike followed by a drop can disrupt melatonin — the sleep hormone — making it harder to fall and stay asleep.
Over time, eating sweets at night may increase the risk of obesity, diabetes, and fatty liver disease.

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3. Alcohol and Caffeinated Drinks

Many people believe a glass of wine or coffee before bed helps them relax, but the truth is the opposite. Alcohol may make you feel sleepy initially, yet it interferes with deep sleep and causes frequent waking during the night.
Caffeine, on the other hand, stimulates the nervous system for hours, keeping your brain alert even when your body wants to rest.
Doctor’s note: Avoid alcohol and caffeine after 6 PM if you want a restful night’s sleep.

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Final Advice

To improve sleep and protect your health, try finishing dinner at least 3 hours before bedtime, focus on light, easily digestible meals, and drink warm water or herbal tea instead of coffee or alcohol.
Your body — and your liver, stomach, and heart — will thank you for it.