Low-calorie foods are often touted as healthy choices, helping you maintain weight and meet fitness goals. However, not all of these foods are as beneficial as they seem, especially when it comes to your sleep. Certain low-calorie options contain ingredients or nutrients that can interfere with your ability to fall asleep, stay asleep, or enjoy restorative rest. If you’ve been struggling with sleepless nights, your diet might be to blame. Here are 12 low-calorie foods that could secretly be sabotaging your sleep—and what you can do about it.
1. Protein Bars
As explained by Sleep Foundation, protein bars are a convenient, low-calorie snack, but their high protein content can interfere with your ability to relax. Protein takes longer to digest than carbohydrates, which can keep your body active when it should be winding down for the night. Many protein bars also contain added sugars or caffeine, which can further disrupt your sleep patterns. Eating one as a late-night snack might make it harder for you to fall asleep or cause restlessness throughout the night. Save protein bars for earlier in the day and opt for lighter snacks like a banana if you’re feeling hungry before bed.
2. Diet Sodas
Diet sodas are popular among those watching their calorie intake, but their caffeine content can wreak havoc on your sleep schedule. Cleveland Clinic verified that many diet sodas contain as much caffeine as a cup of coffee, which stimulates your nervous system and delays the onset of sleep. The artificial sweeteners in these drinks, such as aspartame, may also disrupt your brain’s natural sleep cycles. Drinking diet soda in the evening is especially problematic, as caffeine can remain in your system for hours. Opt for caffeine-free alternatives like herbal tea or water with a splash of lemon if you’re craving a low-calorie beverage.
3. Sugar-Free Candy
Sugar-free candies are marketed as a guilt-free indulgence, but their use of sugar alcohols like sorbitol and maltitol can cause digestive discomfort. Studies from Healthline show that these ingredients can lead to bloating, gas, and cramping, which are far from conducive to a good night’s sleep. Additionally, the sweetness can trick your brain into craving more food, keeping you alert instead of winding down. If you’re snacking on sugar-free candy close to bedtime, you might unknowingly be disrupting your rest. Choose natural snacks like a handful of nuts or a piece of fruit instead.
4. Fat-Free Yogurt
Fat-free yogurt may seem like a healthy choice, but its high sugar content can cause blood sugar spikes and crashes that disrupt sleep. Additionally, the lack of fat means your body processes it quickly, potentially leaving you feeling hungry later in the night. Verywell Fit revealed that many fat-free options also contain artificial sweeteners, which can overstimulate your brain and hinder your ability to relax. Instead, choose full-fat or low-fat yogurt with no added sugar to keep your energy levels steady and promote better sleep. Pair it with a handful of nuts for a balanced bedtime snack.
5. Low-Calorie Ice Cream Alternatives
Low-calorie ice cream alternatives often rely on artificial sweeteners and sugar alcohols to maintain their flavor, both of which can interfere with your sleep. Sugar alcohols can cause digestive issues, while artificial sweeteners may disrupt neurotransmitter activity in the brain. Additionally, these products often lack the fat content needed to keep you satisfied, leaving you prone to midnight cravings. Eating these treats too close to bedtime can leave you tossing and turning. If you want something sweet, consider a small serving of dark chocolate or frozen fruit instead.
6. Leafy Salads with Low-Calorie Dressing
While a salad might seem like the perfect light dinner, eating large amounts of raw vegetables can cause bloating and digestive discomfort. Low-calorie dressings often contain artificial additives and high sodium levels, which can lead to dehydration and interrupt your sleep. Additionally, a salad on its own may lack the carbohydrates needed to help your body relax and produce serotonin, a precursor to sleep-promoting melatonin. To make your evening salad sleep-friendly, include a source of complex carbohydrates like quinoa and opt for dressings with natural ingredients.
7. Popcorn
Plain popcorn is a low-calorie snack that’s often considered healthy, but its high fiber content can lead to bloating or discomfort if eaten in large quantities before bed. Additionally, many store-bought or microwave varieties are seasoned with salt or artificial flavorings that can disrupt your hydration levels or overstimulate your senses. While it’s a great snack earlier in the day, eating popcorn too late might keep you awake. If you crave a salty snack before bed, try air-popped popcorn with a light sprinkle of sea salt or roasted chickpeas for a more digestible option.
8. Sparkling Water
Sparkling water might be a refreshing low-calorie drink, but its carbonation can cause bloating and indigestion, especially when consumed close to bedtime. The gas from the bubbles can create discomfort in your stomach, making it harder to fall asleep. If your sparkling water is flavored, it may also contain artificial sweeteners, which can further disrupt sleep. Opt for still water or herbal tea in the evening to avoid unnecessary discomfort. Staying hydrated without carbonation helps your body relax and prepares it for rest.
9. Low-Calorie Cereals
Low-calorie cereals are often marketed as a healthy snack or breakfast option, but many contain high amounts of sugar and artificial ingredients. These sugars can cause blood sugar spikes and crashes, disrupting your body’s ability to settle into a restful state. Additionally, cereals lacking in fiber or protein may leave you feeling hungry shortly after eating. If you’re craving cereal at night, choose a whole-grain option with minimal sugar and pair it with a small amount of milk to keep your energy levels balanced. This combination can help you avoid hunger and restlessness.
10. Rice Cakes
Rice cakes are a popular low-calorie snack, but their high glycemic index can cause rapid spikes and drops in blood sugar. This can leave you feeling jittery and unable to relax, particularly if eaten before bed. While they’re light and convenient, they lack the nutrients needed to sustain your body through the night. Pairing them with a source of protein or healthy fat, like almond butter, can help balance their effects. Otherwise, consider skipping rice cakes altogether as a nighttime snack.
11. Sugar-Free Gum
Chewing sugar-free gum may seem harmless, but the artificial sweeteners it contains, such as xylitol or aspartame, can interfere with your brain’s sleep signals. Additionally, the act of chewing can trick your digestive system into thinking food is coming, which may leave you feeling hungry or unsettled. Over time, this habit can disrupt your sleep routine and make it harder to achieve deep, restorative rest. If you’re trying to curb late-night cravings, opt for a glass of water or a calming herbal tea instead of reaching for gum.
12. Low-Calorie Energy Bars
Energy bars labeled as “low-calorie” often contain hidden stimulants like caffeine or guarana, which can keep you awake long after eating them. Even small amounts of these ingredients can disrupt your sleep if consumed close to bedtime. Additionally, many energy bars are high in sugar or artificial additives, which can spike your energy levels at the wrong time. Save these bars for a daytime snack or workout fuel rather than an evening treat. Instead, opt for a slice of whole-grain toast with almond butter for a calming and nutrient-rich bedtime snack.
Low-calorie foods may seem like the perfect choice for a healthy lifestyle, but some can secretly sabotage your sleep. From artificial sweeteners to hidden stimulants, these foods and drinks can keep you awake, restless, or uncomfortable throughout the night. By identifying these culprits and making mindful swaps, you can improve your sleep quality while maintaining your health goals. Sleep is essential for overall well-being, so choose your late-night snacks wisely to ensure you get the restful nights you deserve.
