Which spices keep you awake? Understanding how flavor impacts sleep

According to one study, a spicy meal markedly disturbed the sleep of healthy young subjects, reducing deep sleep stages and increasing total time awake. This phenomenon is largely due to the active compounds in certain flavorings, raising the question of which spices keep you awake and why they interfere with rest.

Quick Summary

Consuming spicy foods, especially those containing capsaicin, can negatively impact sleep quality by raising body temperature and causing digestive issues. Avoid them before bed.

Key Points

• Spicy Food Disrupts Sleep: Spices like cayenne and hot sauce, rich in capsaicin, can keep you awake by increasing your body's core temperature.

• Timing is Crucial: To avoid indigestion and temperature-related sleep issues, finish consuming spicy meals at least 2 to 3 hours before bed.

• Capsaicin's Dual Effect: In addition to raising body heat, capsaicin can cause heartburn and acid reflux, especially when lying down, leading to restless sleep.

• Calming Spices Exist: Not all spices are detrimental; moderate amounts of ginger (in tea) or cinnamon may help promote relaxation and stable energy levels.

• Mindful Moderation: Those with sensitivities or existing digestive issues should be particularly cautious with the quantity of spicy food consumed in the evening.

• Manage Discomfort: If you do eat spicy food, actions like elevating your head or having nonfat milk can help mitigate acid reflux and soothe your stomach.

The Science Behind Why Spices Can Disrupt Sleep

While we associate many spices with warmth and comfort, some can have a powerfully stimulating effect on the body, making it difficult to fall and stay asleep. This disruption is primarily driven by two physiological processes: thermoregulation and digestive irritation. Understanding these mechanisms is the first step toward improving your sleep hygiene through dietary choices.

Thermogenesis: The Body's Internal Heater

One of the most significant reasons certain spices, particularly hot ones, keep you awake is their effect on your core body temperature. To initiate sleep, the body naturally lowers its core temperature. Spices containing capsaicin, the compound responsible for the heat in chili peppers, can interfere with this natural process. Capsaicin is a thermogenic compound, meaning it increases metabolism and the body's heat production. An elevated core body temperature can make you feel restless and uncomfortable, effectively counteracting your body's attempt to prepare for rest. A study involving young, healthy men found that consuming spicy food for their evening meal raised their body temperature during the first sleep cycle, leading to significantly more time spent awake.

Digestive Discomfort and Acid Reflux

Another major way spices can disrupt your sleep is by causing digestive upset. Spicy foods can irritate the stomach and esophagus, leading to heartburn, indigestion, and acid reflux. These symptoms are often exacerbated when lying down, as stomach acid can more easily flow back into the esophagus and cause discomfort. The resulting pain and unease can make it difficult to relax and find a comfortable sleeping position, interrupting your sleep throughout the night. Individuals with pre-existing conditions like Gastroesophageal Reflux Disease (GERD) may be particularly susceptible to these effects.

Spicy Spices to Limit Before Bed

To improve your chances of a restful night, consider limiting these particularly potent spices and their derivatives in the hours leading up to bedtime.

• Cayenne Pepper and Chili Powder: Both of these are high in capsaicin and are frequent culprits behind disturbed sleep due to their thermogenic effects.
• Hot Sauce (e.g., Tabasco, Sriracha): The intense heat from hot sauces can cause significant digestive distress and elevate body temperature, especially when consumed late in the evening.
• Curries: While many curries are savory, the hot, peppery versions can contain high levels of capsaicin and other spices that increase heat and demand more energy for digestion.
• Mustard: Certain types of mustard contain spicy compounds that can contribute to sleep disruption, particularly when consumed with an evening meal.
• Paprika (Hot Varieties): Just like other members of the pepper family, hot paprika contains capsaicin that can contribute to an elevated body temperature and metabolic rate.

Comparison of Sleep-Affecting Spices

Spice/Food Type	Primary Mechanism for Sleep Disruption	Best for Consumption	Effects on Body Temperature
Spicy Peppers (Cayenne, Chili)	Capsaicin increases metabolism and thermogenesis. Digestive irritation and acid reflux can occur.	Lunch or early dinner (at least 3 hours before bed)	Increases core body temperature
Hot Sauce & Spicy Mustard	Capsaicin and other compounds cause digestive upset and increase core temperature.	Lunch or early dinner	Increases core body temperature
Cinnamon	Generally neutral to calming. Some studies suggest it may regulate blood sugar and improve sleep quality.	Anytime, including before bed, in small amounts	Neutral to calming
Ginger (Tea Form)	Calming and anti-inflammatory properties may aid sleep. Can be stimulating in high doses.	Evening tea (in moderation)	Can have thermogenic properties but is often soothing in moderate tea consumption
Nutmeg	Used traditionally in Indian households for calming effects and sleep disorders.	Before bed, in small, traditional amounts	Neutral to calming
Turmeric	Contains anti-inflammatory curcumin, which may aid sleep indirectly by reducing systemic inflammation.	Anytime, including before bed, in small amounts	Neutral

Tips for Enjoying Spices Without Affecting Sleep

To manage the effects of sleep-disrupting spices, timing and moderation are key. By adjusting your habits, you can still enjoy your favorite flavors without sacrificing a restful night.

• Mind the Clock: Finish consuming spicy meals at least 2 to 3 hours before going to bed. This gives your body ample time to digest the food and for your core temperature to naturally decrease.
• Moderate the Heat: If you can't resist a hint of spice in your evening meal, opt for a milder version. A little heat is less likely to cause a significant temperature increase or digestive upset than a truly fiery dish.
• Combine with Soothing Ingredients: Pairing a hint of spicy ginger with other calming herbs like chamomile in a tea can help temper any stimulating effects.
• Consider Natural Soothers: For those prone to reflux, neutralizing your stomach after a spicy meal can be helpful. Drinking nonfat milk or chewing sugar-free gum can help dilute stomach acid.
• Elevate Your Head: If you do experience acid reflux after eating spicy food, sleeping with your head and upper body slightly elevated can help keep stomach acid from irritating your esophagus.

The Role of Spices with Potentially Calming Effects

Not all spices are detrimental to sleep. In fact, some have been traditionally used to promote relaxation and aid rest. While more research is needed, these offer a flavorful alternative for evening dishes.

• Cinnamon: Beyond its warm, sweet flavor, cinnamon has been linked to stable blood sugar levels, preventing energy spikes and crashes that could interrupt sleep. It may also help improve serotonin and melatonin levels.
• Nutmeg and Poppy Seeds: Used in traditional Indian remedies, these can help calm the mind and reduce stress when consumed in moderate amounts.
• Turmeric: The curcumin in turmeric has potent anti-inflammatory properties that may indirectly contribute to better sleep quality by reducing overall inflammation in the body.

Conclusion: Timing Is Everything for Sleep and Spice

The impact of spices on sleep is a clear example of how our dietary choices directly influence our body's natural rhythms. While hot spices like cayenne and mustard can keep you awake by raising your body temperature and causing digestive issues, milder or calming spices can often be enjoyed without worry. The key takeaway is simple: if you want a restful night, save the most fiery flavors for earlier in the day and opt for milder, soothing alternatives in the evening. By paying attention to the type of spice and the timing of your meal, you can achieve better sleep without sacrificing flavor. Further investigation into individual sensitivities to spices can also help tailor the perfect dietary approach for optimal rest, as discussed in this review on the topic.

Keypoints

Capsaicin's Dual Effect: The compound capsaicin in hot peppers both increases core body temperature and can cause digestive irritation, actively disrupting the body's natural sleep cycle. Digestion Takes Priority: Eating spicy foods too close to bedtime can lead to acid reflux and discomfort, forcing your body to focus on digestion rather than rest. Timing is Crucial: Avoid consuming spicy or large meals within 2-3 hours of bedtime to allow your digestive system to settle and body temperature to lower. Individual Sensitivity Varies: Tolerance for spicy foods and their impact on sleep differs among individuals; what keeps one person awake may not affect another. Soothing Alternatives Exist: For evening meals, opt for calming or neutral spices like cinnamon, ginger (in moderation), or turmeric, which can promote relaxation rather than stimulation. Manage Symptoms Actively: If sleep is disrupted by spicy food, simple measures like sleeping with your head elevated or drinking nonfat milk can help alleviate acid reflux symptoms.

FAQs

Q: Why do hot peppers and spicy foods sometimes cause bad dreams? A: While scientific evidence is limited, the increased metabolic rate and higher body temperature caused by capsaicin can lead to more intense or vivid dreams.

Q: Can a little bit of spice at dinner still affect my sleep? A: It depends on your personal sensitivity. While a small amount is less likely to cause a major disruption, individuals with acid reflux or higher sensitivity might still experience issues.

Q: Is ginger tea a bad choice for sleep? A: In moderate amounts, ginger tea can actually be soothing and promote relaxation. However, in very large quantities, the stimulating compounds in ginger could cause restlessness in some people, so moderation is key.

Q: Does eating spicy food give you an energy boost? A: Yes, capsaicin's thermogenic effect can increase your metabolism and cause a temporary energy boost, which is why it's a key reason to avoid it before bed.

Q: How long before bed should I avoid spicy foods? A: For most people, consuming spicy foods at least 2 to 3 hours before sleeping is a safe guideline to prevent indigestion and temperature-related sleep issues.

Q: Can spicy foods worsen existing sleep apnea? A: Yes, spicy foods that trigger acid reflux can worsen sleep apnea symptoms by irritating the airway, making it more difficult to breathe comfortably.

Q: Are there any spices that actively help you sleep? A: Some spices are associated with calming properties. Cinnamon, for example, is linked to better blood sugar regulation, while nutmeg has been used traditionally as a sedative in small doses.

Citations

• Edwards, S., Montgomery, I., Colquhoun, E., Jordan, J., & Clark, M. (1992). Spicy meal disturbs sleep: an effect of thermoregulation?. International Journal of Psychophysiology, 13(2), 97-100.
• Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine, 9(12), 1195–1200.
• St-Onge, M. P., Roberts, A., Shechter, A., & Choudhury, A. R. (2016). Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep. Journal of Clinical Sleep Medicine, 12(1), 19–24.
• Jomeis Fine Foods. (2023, October 24). Struggling to fall asleep? These spices will save the day.
• Hindustan Times. (2025, August 27). Gastroenterologist explains how late-night eating can trigger acidity, indigestion and other digestive woes.

Frequently Asked Questions

Why do hot peppers and spicy foods sometimes cause bad dreams?

While scientific evidence is limited, the increased metabolic rate and higher body temperature caused by capsaicin can potentially lead to more intense or vivid dreams, sometimes reported as nightmares.

Can a little bit of spice at dinner still affect my sleep?

It depends on your personal sensitivity. While a small amount is less likely to cause a major disruption, individuals with acid reflux or higher sensitivity might still experience issues, even from mild spiciness.

Is ginger tea a bad choice for sleep?

In moderate amounts, ginger tea can actually be soothing and promote relaxation by aiding digestion. However, in very large quantities, the stimulating compounds in ginger could cause restlessness in some people, so moderation is key.

Does eating spicy food give you an energy boost?

Yes, capsaicin's thermogenic effect can increase your metabolism and cause a temporary energy boost, which is one of the key reasons to avoid it before bed.

How long before bed should I avoid spicy foods?

For most people, consuming spicy foods at least 2 to 3 hours before sleeping is a safe guideline to allow for digestion and for your body temperature to regulate naturally.

Can spicy foods worsen existing sleep apnea?

Yes, spicy foods that trigger acid reflux can potentially worsen sleep apnea symptoms by irritating the airway, making it more difficult to breathe comfortably.

Are there any spices that actively help you sleep?

Some spices are associated with calming properties. Cinnamon, for example, is linked to better blood sugar regulation, while nutmeg has been used traditionally as a sedative in small doses. Always consume these in moderation.