Here’s the truth: sleep struggles aren’t always about late-night TikTok scrolls. Sometimes, it’s the quiet additives in your food that are messing with your sleep schedule. Here are the eight ingredients that might be playing tricks on you, plus small, tasty tweaks.
8. Sugar Alcohols
Sugar alcohols like erythritol and sorbitol are commonly found in “sugar-free” chocolates or gummies. Some sugar alcohols may upset digestion, causing gut discomfort that could wake you up at night. Listen to your body; if a sugar-free gummy led to a rough night, note it. Opt for dark chocolate or whole-food sweet treats instead for better sleep.
7. Sucralose
Long-term usage of sucralose may recalibrate your brain to crave sweeter or more caloric flavors later on, potentially promoting late-night snacking that distracts you from a restful sleep. So when grabbing one of those “guilt-free” bars, try mixing it with fruit or nuts to temper cravings.
6. Phenylalanine
Phenylalanine is a byproduct of aspartame and it can be found in candies and diet sodas. This byproduct can increase alertness in some people, so dozing off would be a bit harder. If you notice sleep issues on aspartame nights, consider swapping it for natural sugars or small portions of honey or maple syrup.
5. Monosodium Glutamate
Monosodium glutamate often appears in your favorite savory eats. Think flavored chips, instant ramen, and bottled sauces. Emerging research suggests that excess free glutamate may overstimulate the brain’s excitatory pathways, making it harder to settle into sleep. The next time you’re craving instant soup, reach for lightly spiced roasted nuts instead.
4. Sweetener + Caffeine
Caffeine already delivers an energy boost, but when paired with artificial sweeteners, research shows that it may confuse your body’s natural rhythms. The combination is said to make your internal “day” feel longer and the bedtime feel further away. So instead of getting sweet coffee drinks or dessert-like protein bars, experiment with lighter sweetness like a latte with a dusting of cinnamon.
3. Sodium Nitrite
Sodium nitrite keeps cured meats pink and safe from bacteria. However, studies show it may interfere with sleep by affecting the brain’s nitric oxide pathways, which help regulate circadian rhythm. If you love breakfast bacon, try enjoying it earlier in the day or swap with roasted turkey or smoked salmon.
2. Saccharin
Saccharin shows up in those little pink packets and plenty of sugar-free desserts. But animal research hints that it can cause drowsiness at odd times and bursts of alertness when the body should be resting. If you bake, consider swapping a portion of saccharin with a drizzle of honey or mashed fruit for natural sweetness.
1. Aspartame
Aspartame is a common zero-calorie sweetener. Based on animal studies, it may shift the brain’s clock genes and sleep-wake cycle, suggesting it may interfere with circadian rhythm. Find “aspartame” on food labels and try stepping down gradually. Swap diet sodas for fruit-infused water or lightly sweetened kombucha.