What Will Happen if You Eat Spicy Food at Night?

January 4, 2026 •

3 min read

According to sleep experts, consuming spicy foods too close to bedtime can lead to a restless night's sleep. So, what will happen if you eat spicy food at night? The consequences can include indigestion, acid reflux, and an elevated core body temperature that makes it harder to drift off.

Quick Summary

Eating spicy dishes late in the evening can cause digestive discomfort, such as heartburn and reflux, and may disrupt sleep patterns. The thermogenic properties of capsaicin can raise body temperature, which is counterproductive to falling asleep, leading to a restless night.

Key Points

Sleep Disruption: Eating spicy food at night can raise your body's core temperature and cause discomfort, both of which interfere with your natural sleep cycle.
Digestive Distress: Spicy foods can trigger acid reflux, heartburn, indigestion, and bloating, especially when lying down, due to their effect on the esophageal sphincter and slowed nighttime digestion.
Increased Body Temperature: Capsaicin, the active compound in chili peppers, has thermogenic properties that temporarily increase body heat, disrupting the body's natural cooling process needed for quality sleep.
Exacerbated Symptoms for Sensitive Individuals: Those with conditions like IBS or gastritis may experience a worsening of their symptoms, including stomach pain, diarrhea, and cramps.
Optimal Timing is Key: Enjoying spicy food earlier in the day allows the body ample time to digest, helping you reap potential benefits like a metabolism boost without affecting nighttime rest.

How Spicy Food Affects Sleep

One of the most immediate and common effects of eating spicy food at night is its impact on sleep quality. The primary compound responsible for the heat in chili peppers, capsaicin, can increase your core body temperature. A natural and necessary part of the sleep cycle involves a slight drop in your body's temperature. By raising it, capsaicin disrupts this process, making it harder for your body to signal that it's time to rest.

Furthermore, the discomfort caused by indigestion and heartburn can keep you awake. Instead of relaxing, your body is working to digest a challenging meal, and the burning sensation can be a significant distraction from falling asleep. A 1992 study published in The International Journal of Psychophysiology found that men who consumed Tabasco sauce and mustard with their evening meal experienced disturbed sleep, with less deep sleep and more time spent awake.

Digestive Issues Caused by Late-Night Spice

Beyond affecting sleep, consuming spicy foods at night can wreak havoc on your digestive system. Digestion slows down by as much as 50% when you sleep, so eating a heavy, spicy meal adds extra stress to your stomach and intestines.

Here’s a breakdown of the common digestive side effects:

Heartburn and Acid Reflux: Capsaicin can relax the lower esophageal sphincter, the muscle that separates the stomach from the esophagus. This allows stomach acid to flow back up, causing the burning chest sensation known as heartburn. Lying down makes this issue worse.
Indigestion and Stomach Pain: The compound can irritate the sensitive lining of the stomach, especially in large quantities, leading to pain and general indigestion.
Bloating and Gas: For those with sensitive digestive systems, the spices and other complex ingredients in a heavy, spicy meal can lead to uncomfortable bloating and gas.
Irritable Bowel Syndrome (IBS) Flare-ups: Individuals with IBS are particularly susceptible to the effects of spicy food, which can trigger symptoms like diarrhea, stomach cramps, and discomfort.

Spicy Food and Digestion Comparison


Aspect	Eating Spicy Food at Night	Eating Spicy Food Earlier in the Day
Digestion Rate	Slower, as body prepares for sleep.	Normal, as body is active and upright.
Heartburn Risk	High, especially when lying down, which encourages acid reflux.	Lower, with gravity helping keep stomach acid in place.
Sleep Quality	Significantly disrupted due to discomfort and increased body temperature.	Unaffected; effects have subsided before bedtime.
Metabolism Boost	Occurs temporarily, but the negative sleep impact outweighs potential benefits.	A modest, positive increase in calorie burn without sleep disruption.

Healthier Alternatives for Late-Night Cravings

If you find yourself with late-night food cravings, opting for lighter, less irritating options is a better choice for your body. Instead of triggering a night of discomfort, consider snacks that promote rest and support healthy digestion.

Sleep-Promoting Snacks: Choose foods rich in sleep-promoting nutrients like tryptophan, melatonin, and serotonin. Options include a small bowl of oatmeal, a handful of almonds or walnuts, or a glass of warm milk.
Digestive-Friendly Choices: Opt for foods that are easy on your stomach. Whole-wheat toast or a banana are gentle and provide sustained energy without overwhelming your digestive system.
Avoid Irritants: Besides spicy foods, it is wise to avoid high-fat meals, excessive sugar, and caffeine close to bedtime, as they can all disrupt sleep.

Conclusion: Timing is Everything for Spicy Food

While spicy foods offer metabolic and anti-inflammatory benefits when consumed at the right time, eating them at night is a recipe for a restless night. The combination of digestive stress, acid reflux, and an elevated body temperature can severely disrupt your sleep quality. By saving your spiciest meals for lunch or an early dinner, you can enjoy the flavor without sacrificing a good night's rest. Prioritizing gentle, sleep-friendly snacks in the evening ensures your body gets the restorative sleep it needs, leaving you feeling refreshed and energized in the morning. For those who frequently experience severe heartburn or persistent sleep issues, consulting a healthcare professional is recommended.

Tips to Minimize the Effects of Late-Night Spicy Food

Allow Enough Time: Finish eating spicy meals at least 2 to 3 hours before going to bed to give your body time to digest.
Sit Upright: Resist the urge to lie down immediately after eating. Staying upright for a while helps gravity keep stomach acid where it belongs.
Pair with Mild Foods: Balance the heat by eating spicy foods with neutralizing agents like rice, yogurt, or milk.
Stay Hydrated: Drinking plenty of water can help flush your system and aid digestion.

Frequently Asked Questions

While there is a popular belief linking spicy food to nightmares, the connection is not definitively proven by science. However, the digestive discomfort and increased body temperature caused by spicy food can lead to restless sleep, which may contribute to more vivid or unpleasant dreams.

To minimize digestive issues like heartburn and indigestion, it is recommended to wait at least 2 to 3 hours after eating a spicy meal before lying down. This allows your stomach to digest the food and reduces the risk of acid reflux.

Spicy food can contribute to insomnia by disturbing sleep patterns. The digestive irritation and thermogenic effect (body warming) can make it difficult to fall and stay asleep, essentially keeping your body in an alert state.

Spicy foods can cause heartburn because capsaicin can relax the lower esophageal sphincter, allowing stomach acid to splash back into the esophagus. When you lie down, gravity no longer helps keep the acid in your stomach, worsening the symptoms.

While spicy food offers benefits like a metabolism boost and anti-inflammatory effects, these are better realized earlier in the day. The potential for sleep disruption and digestive upset at night typically outweighs any minor health benefits.

If you're restless after a spicy meal, try sitting upright to aid digestion. Drinking milk or a light, non-acidic beverage can help soothe your stomach. You can also try taking a walk to help with digestion and then relax with a book or soft music until you feel sleepy.

Yes, spicy food containing capsaicin can cause a temporary, modest increase in your metabolic rate through thermogenesis. However, this effect doesn't translate to healthy weight management when it disrupts your sleep, which is crucial for metabolic function.