Will Cayenne Pepper Keep You Awake at Night?

December 17, 2025 •

4 min read

According to sleep experts, consuming spicy foods too close to bedtime is a common cause of poor sleep. For this reason, yes, cayenne pepper can indeed keep you awake at night by raising your body temperature, causing indigestion, and releasing hormones that promote wakefulness.

Quick Summary

Cayenne pepper contains capsaicin, which increases body temperature and metabolism, and can cause heartburn or indigestion when consumed before bed, all of which disrupt sleep quality. The spice also triggers a hormonal response that increases alertness.

Key Points

Capsaicin Raises Body Temperature: The active compound in cayenne, capsaicin, increases thermogenesis, raising your core body temperature and counteracting the body's natural cooling process for sleep.
Causes Indigestion and Heartburn: Spicy foods can trigger acid reflux and digestive discomfort, which can be worsened by lying down, causing restlessness and preventing deep sleep.
Triggers Alertness Hormones: Extremely spicy foods can prompt the release of adrenaline and other 'fight or flight' hormones, increasing heart rate and alertness and hindering the body's ability to relax.
Best to Avoid Before Bed: To prevent sleep disruption, it is recommended to avoid consuming cayenne pepper and other spicy foods at least three to four hours before you go to bed.
Individual Sensitivity Varies: The effects of cayenne on sleep are not universal and depend on individual tolerance, the amount consumed, and overall digestive health.

The Science Behind Capsaicin and Sleep

Cayenne pepper's signature fiery heat comes from a compound called capsaicin. This component is the primary reason why consuming this spice close to bedtime can disrupt your sleep cycle. The effects of capsaicin are multi-faceted, impacting several bodily systems that need to wind down for a restful night.

Thermogenesis and Body Temperature

One of capsaicin's most well-documented effects is inducing thermogenesis, the process by which your body generates heat by burning calories. This temporary increase in metabolic rate causes your body temperature to rise, which is the opposite of what needs to happen for sleep. The body's core temperature naturally drops as part of the process of preparing for sleep. Eating cayenne pepper can interfere with this crucial transition, making it difficult to fall asleep or stay asleep comfortably. A 1985 study on the effects of a spicy meal showed that consuming Tabasco sauce before bed disturbed sleep patterns, increased wakefulness, and raised body temperature during the first sleep cycle.

Digestive Distress and Heartburn

The digestive system is also highly affected by capsaicin. For many individuals, spicy foods can lead to indigestion, acid reflux, or heartburn. Lying down to sleep with these symptoms can be particularly uncomfortable, leading to tossing and turning and frequent awakenings throughout the night. Even for those without pre-existing conditions like GERD (gastroesophageal reflux disease), the stimulating effect on the stomach can cause general discomfort that impedes restful sleep.

Hormonal and Neural Activation

Consuming very spicy foods can trigger the release of hormones like adrenaline, which is the body's "fight or flight" hormone. Adrenaline increases heart rate and alertness, putting your body in a state of hyperarousal rather than relaxation. While some studies suggest a potential link between capsaicin and the sleep-wake cycle's regulatory pathways, the stimulating effect on the nervous system from adrenaline and endorphin release is a more immediate and noticeable cause of restlessness.

Mitigation Strategies for Cayenne Lovers

If you love spicy food but struggle with sleep, a few simple strategies can help you enjoy the flavor without the late-night consequences.

Timing is everything: Avoid consuming cayenne pepper or other spicy foods within three hours of your bedtime.
Mind your portions: Reduce the amount of cayenne pepper you use in evening meals, or opt for milder spices.
Stay hydrated: Drinking plenty of water can help with digestion and potentially neutralize some of the acid-producing effects.
Consider your tolerance: Everyone's tolerance to capsaicin is different. Listen to your body and adjust your intake accordingly.

Comparison of Pre-Bedtime Foods and Their Effects on Sleep


Food Type	Effect on Sleep	Primary Mechanism	Best Practice for Sleep
Cayenne Pepper/Spicy Food	Disruptive	Increases body temperature, causes indigestion, may release adrenaline	Avoid within 3-4 hours of bed
High-Sugar Foods	Disruptive	Causes blood sugar spikes and crashes, leading to restlessness	Avoid all sugary snacks and drinks before bed
Caffeinated Beverages	Disruptive	Caffeine is a stimulant that blocks sleep-inducing signals in the brain	Avoid 6+ hours before bed, includes decaf coffee
Heavy/Fatty Meals	Disruptive	Slows digestion, causing discomfort and potential reflux	Eat small, light meals and allow for digestion time
Complex Carbs/Proteins	Beneficial	Contain compounds like tryptophan that aid melatonin production	Eat in moderation as a light, balanced evening meal

Individual Variability and Other Factors

It's important to remember that not everyone will have the same reaction to cayenne pepper. Some people have a higher tolerance for spicy foods and may experience no noticeable sleep disruption. However, those with sensitive stomachs, acid reflux, or a lower tolerance for heat are more susceptible to sleep-related side effects. The amount of cayenne consumed is also a significant factor; a small pinch is less likely to cause issues than a large, heavily spiced meal. Other lifestyle factors, such as overall diet, stress levels, and exercise habits, also play a major role in sleep quality and can interact with the effects of spicy food.

Conclusion: Best to Avoid Before Bed

While cayenne pepper offers potential health benefits like boosting metabolism and fighting inflammation, its stimulating properties make it a poor choice for a late-night meal. The combination of increased body temperature, digestive distress, and potential hormonal activation can significantly reduce both the quality and quantity of your sleep. If you want a restful night, it is best to save your spicy dishes for lunch or an early dinner, allowing your body ample time to digest and cool down before you head to bed. If you must have a spicy craving satisfied close to bedtime, opt for a very small amount and be aware of how your body reacts to it.

Healthline: Foods That Increase Blood Flow

Frequently Asked Questions

Spicy foods keep you up at night primarily because of the capsaicin they contain, which increases your body temperature, triggers the release of adrenaline, and can cause digestive issues like heartburn, all of which interfere with sleep.

You should avoid consuming cayenne pepper at least three to four hours before your planned bedtime. This allows your body enough time to digest the food and for your core temperature to naturally drop for sleep.

Yes, cayenne pepper can cause a feeling of increased alertness. This is due to the release of adrenaline and endorphins, which are triggered by the body's reaction to the intense heat from capsaicin.

No, the effect is not the same for everyone. Individual tolerance to capsaicin varies greatly. People with sensitive stomachs or conditions like GERD are more likely to experience negative sleep effects than those with a higher tolerance.

Yes, the amount matters significantly. A small amount of cayenne is less likely to disrupt sleep than a large, heavily spiced meal. Portion control is a key factor in mitigating potential side effects.

Thermogenesis is the process of your body generating heat. Capsaicin induces thermogenesis, raising your body's core temperature. For sleep, your body's temperature needs to drop, so this process works against your natural sleep cycle.

Anecdotal reports suggest that eating spicy foods like cayenne pepper before bed can cause more vivid or restless dreams, though this effect is not universally experienced.