From early morning risers to late night prowlers, it can be agreed that once we finally decide to lay our heads down, we want to sleep. But did you know that the food you eat before bed can affect your ability to get a good night’s sleep? There’s nothing wrong with a nighttime snack, but choose wisely, or else you may be tossing and turning in bed for a while. Here are some foods to avoid before bed.

Red Meat

Red meat is loaded with protein and fats that will make your body work hard throughout the night. If you want a good night’s sleep, you want your body to be at rest when you go to sleep. Meat takes longer to digest than any other food, so it is best to avoid them at night. This is not saying to avoid red meat, all together. Red meats have high levels of iron and tryptophan, which is important for one’s daily intake. Simply avoid this type of food close to bedtime.

Cereal

Most cereals are high in sugar and carbohydrates. This can cause a spike and crash in your blood sugar levels, leaving your body feeling very off. It is not a good way to maintain your sugar levels before bedtime. If you feel like cereal is the answer for your late night snack, pick a cereal with whole grains and low levels of sugar.

Chocolate

Chocolate is loaded with calories, sugar, and caffeine. It’s not a very filling snack either. You may crave it, but that doesn’t mean you’re hungry. Your sweet tooth is simply looking for some attention. Chocolate also contains stimulants, such as theobromine, which is known to increase one’s heart rate. If you insist on satisfying this craving at night, give white chocolate a try. It does not contain theobromine and usually has low caffeine levels.

Spicy Foods

Spices are a natural cure for a variety of ailments, but should be avoided when craving a snack late at night. Spicy food may upset your stomach, which is never fun when trying to fall asleep peacefully. Chemicals in spicy food may also stimulate your senses, which will make it even harder to fall asleep. Most of these foods are high in fat and calories, too. If you can’t satisfy your late night craving for spicy food, try making a cheese quesadilla with corn tortillas, low-fat cheese, and cooking spray. If that isn’t enough, there are low calorie frozen burritos out there that can satisfy that spicy desire.

Chicken

Chicken is similar to red meats on the night time snack list. Chicken is loaded with protein that will force your body to work harder during the night while you are trying to rest. It is said that your body digests food 50% slower when you are asleep, compared to when you are awake. Once again, do not avoid chicken all together. Chicken aids in maintaining vitamin and mineral levels, losing weight, and reducing the risk of cancer. Simply avoid eating chicken when you’re about to go to bed.

There are a variety of benefits and disadvantages of food before bed, but it is important to be careful with what you consume. Try snacking on apples, peanut butter or maybe avocado toast  to ensure a better night’s sleep and try to avoid caffeine, alcohol, and soda before bedtime. These three are empty calories that can trigger heartburn and stomach aches. If you are craving something to drink before bed, try low or non-fat milk, hot tea, or water. It may not satisfy your cravings, but you’ll definitely get a better night of sleep, and that’s what matters most.