Can I Take Custard at Night for Better Sleep?

January 13, 2026 •

3 min read

According to sleep experts, what you eat before bed significantly impacts your sleep quality. Whether you can take custard at night depends largely on its ingredients, portion size, and the timing of your snack, all of which influence your body's ability to wind down properly.

Quick Summary

This article explores the effects of consuming custard before bedtime on sleep and digestion. Factors like sugar content, dairy tolerance, and meal timing are considered, alongside preparation methods to make it a healthier late-night treat or alternative options for better rest.

Key Points

Moderate Portions: Small servings are less likely to cause digestive issues than large ones.
Control Sugar: Excessive sugar can spike blood sugar, disrupting sleep stages.
Mind Your Dairy: Those with lactose intolerance should avoid dairy-based custard before bed to prevent stomach upset.
Choose Healthier Ingredients: Homemade versions with natural sweeteners and lower-fat milk are better than processed, store-bought puddings.
Allow Time for Digestion: To prevent acid reflux, avoid lying down immediately after eating custard.
Consider Alternatives: Herbal tea, bananas, or a small handful of almonds can be better options for improving sleep quality.

Can Custard Impact Your Sleep and Digestion?

For many, a warm bowl of custard is a nostalgic, comforting treat. However, when you're considering a late-night snack, it’s important to understand how its ingredients might affect your body's nightly processes. Traditional custard is often made with milk, sugar, and egg yolks, or thickened with cornflour. Each of these components plays a role in how your body handles food before sleep. While some find its creamy texture relaxing, others may experience digestive issues or disrupted sleep due to high sugar or fat content.

The Pros and Cons of a Late-Night Custard

Eating custard at night isn't a one-size-fits-all experience. A small, moderately sweetened portion can be a soothing ritual for some, while a large, heavy bowl can cause discomfort. Here's a quick look at the potential benefits and drawbacks.

Potential Benefits

Comforting Ritual: A warm, creamy food can have a psychological calming effect, helping you wind down.
Protein and Calcium: Made with milk and eggs, custard provides protein and calcium, which are important nutrients. Dairy proteins contain tryptophan, an amino acid precursor to serotonin and melatonin, which are crucial for sleep regulation.
Easy Digestion: For some with sensitive stomachs, custard's smooth texture and cooked ingredients can be easier to digest than raw or fibrous foods.

Potential Drawbacks

High Sugar Content: Many custard recipes use a significant amount of sugar, which can cause a blood sugar spike. This provides an energy burst, making it harder for your body to relax and reach deep sleep stages.
Heavy Digestion: A rich, fatty custard or a large portion can sit heavily in the stomach, leading to indigestion, bloating, or acid reflux, especially if you lie down soon after eating.
Lactose Intolerance: For those with lactose intolerance, the dairy in custard can cause gas, bloating, and stomach cramps, severely disrupting sleep.

Comparison: Homemade Custard vs. Store-Bought Pudding

The composition of your custard makes a huge difference. Here is a table comparing the common ingredients and their impacts.


Feature	Homemade Custard	Store-Bought Custard/Pudding
Ingredients	Whole milk, egg yolks, sugar, vanilla.	Processed cornstarch, artificial flavors, high-fructose corn syrup, preservatives.
Nutritional Value	Higher in protein, calcium, and vitamin D from milk and eggs.	Typically lower nutritional value; primarily carbohydrates and sugar.
Sugar Content	You can control the amount and type of sugar used.	Often contains high amounts of refined sugar and sweeteners.
Digestive Impact	Can be soothing and gentle on the stomach when made simply.	Potential for indigestion and inflammation due to additives and high sugar.
Preparation	Requires cooking eggs gently and tempering milk.	Quick and easy; simply mix powder with milk or consume ready-to-eat cups.

Tips for Enjoying Custard at Night Responsibly

If you want to enjoy custard as a late-night snack without compromising your sleep, consider these tips:

Mind the Portion Size: Stick to a small serving. An excessive amount can overload your digestive system and lead to discomfort.
Time it Right: Finish your snack at least 2-3 hours before lying down. This gives your body ample time to digest, reducing the risk of acid reflux.
Make it Lighter: Use low-fat milk, a natural sweetener like honey or a small amount of maple syrup, and reduce the sugar content. Consider a recipe that uses whole eggs rather than just yolks for a balanced macronutrient profile. For a lighter, more modern take, some recipes use almond milk and other alternatives.
Add Sleep-Promoting Toppings: Instead of sugary toppings, add elements known to support sleep. A few chopped walnuts are a good source of magnesium, and fresh berries can add fiber and antioxidants.
Listen to Your Body: Pay attention to how your body reacts. If you find that custard causes you discomfort or affects your sleep, it may be best to choose a different evening snack.

Conclusion

While a bowl of custard is a perfectly acceptable dessert, whether you can take custard at night for a restful sleep depends on its preparation. A light, homemade, and moderately sweetened version enjoyed in a small portion, well before bedtime, is less likely to cause issues than a heavy, sugary store-bought version. For individuals sensitive to sugar or dairy, alternatives like herbal tea or a handful of nuts are safer bets for a peaceful night's rest. The key is moderation and timing to ensure your late-night indulgence doesn't disrupt your precious sleep.

Frequently Asked Questions

Consuming any high-calorie or high-sugar food, including custard, close to bedtime can contribute to weight gain, as your metabolism slows down during sleep. Portion size is crucial; a small, homemade portion is less likely to have a negative impact than a large, sugary one.

A warm custard can be more soothing and comforting, which may aid in relaxation before sleep. However, the temperature of the custard doesn't affect the core nutritional factors like sugar and fat content that can disrupt sleep.

Eating custard, especially if it's high in fat or a large portion, can worsen acid reflux, particularly if you lie down soon after consuming it. It is best to avoid it or eat a very small, low-fat portion at least 2-3 hours before bed.

Yes, custard made with dairy contains tryptophan, an amino acid that helps produce melatonin and serotonin, which regulate sleep. The effectiveness depends on the overall ingredient balance, especially sugar content, which can counteract this effect.

You can make a healthier version by using lower-fat milk or a dairy alternative, reducing the sugar, and thickening it with less processed ingredients. Adding sleep-friendly toppings like cinnamon or a small amount of nuts can also be beneficial.

Yes, custard powder is often high in refined carbohydrates and low in nutrients, lacking the protein and calcium found in egg-based custard. The overall health impact depends heavily on what is mixed with it, often leading to a higher sugar intake.

Better alternatives include herbal tea, a small bowl of oats with melatonin-rich toppings like berries, or a handful of almonds, which are high in magnesium.