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Sugar + Spice + All Things Nightmarish: How Diet Drives Your Dreams

Ever wondered if there’s any truth to the warning that a late-night sugar splurge could give you nightmares? We’re here to unveil how a range of foods from caffeine to chilli, can impact your sleep for better or worse.

Dreams have always been a source of fascination and mystery. From the whimsical to the downright bizarre, our dreams can take us on journeys that defy logic and reason. But have you ever considered the role that food plays in shaping the landscapes of your nightly adventures? It turns out that our dietary choices and eating patterns can indeed influence the content and intensity of our dreams. Let's embark on a journey into the intriguing world of food and dreams.

The Digestive Night Shift 

To understand the connection between food and dreams, we must first recognise that our bodies don't shut down during sleep. While we slumber, our digestive system continues to work, breaking down the food we've consumed earlier in the day. This ongoing digestive process can influence the way our bodies and minds function while we dream. 

Sugar + Nightmares

You’re probably wondering if those scary warnings about eating sugar late at night are true – well, the verdict isn’t quite in yet, with limited scientific evidence to directly link sugar consumption to nightmares. But what might interest you is the indirect link excess sugar consumption – at any time of the day – has on your dreams through the effects it has on your body. Let’s take a look:

Blood Sugar Fluctuations: Consuming sugary foods or beverages, especially close to bedtime, can lead to rapid spikes and subsequent drops in blood sugar levels. These fluctuations can cause sleep disturbances, including waking up during the night, which may increase the likelihood of experiencing nightmares.

Indigestion: High-sugar, high-fat, or spicy foods consumed before bedtime can lead to indigestion or acid reflux, which may disrupt sleep and result in unsettling dreams or nightmares. 

Stimulants: Some sugary foods and drinks, such as chocolate or cola, contain caffeine or other stimulants. Consuming these substances close to bedtime can interfere with sleep patterns and potentially lead to unusual or disturbing dreams. Seeing a pattern here? Sugar negatively affects the quality of our sleep, which in turn may increase our risk of experiencing nightmares. But make of that what you will, jury’s still out!

While there is no direct causal relationship between sugar and nightmares, it's essential to consider the broader impact of dietary choices on sleep and overall health. But it’s not just unhealthy foods that can raise your risk for nightmares, turns out spicy foods could do a number on you too.

Spicy Foods and Nightmares

Ever had a spicy meal for dinner and then found yourself in the midst of a vivid and unsettling nightmare? Spicy foods, particularly those containing capsaicin, can increase body temperature and stimulate the metabolism. This heightened physiological response can lead to more intense and even distressing dreams. It's not uncommon for people to report nightmares after indulging in a spicy late-night snack.

Late-Night Eating and Dream Fragmentation

Eating a heavy meal or consuming alcohol shortly before bedtime can lead to disrupted sleep patterns, including more frequent awakenings during the night. These interruptions can affect the continuity of your dreams, making them feel disjointed or fragmented. To promote more peaceful and uninterrupted dreaming, it's often recommended to avoid heavy, late-night meals and finish your last meal at least a couple of hours before you hit the sack. 

Nutrient-Rich Foods + Positive Dreams

On the flip side, certain nutrient-rich foods may contribute to more positive and pleasant dreams. For example, foods high in tryptophan, an amino acid found in turkey, chicken, and nuts, can support the production of serotonin and melatonin, which are associated with feelings of relaxation. As a result, you may experience dreams that are more serene and harmonious over those heart-racing, serial-killer-chasing-you types of nightmares.

Caffeine + Lucid Dreaming


Caffeine, a stimulant found in coffee and tea, is known for its ability to enhance wakefulness. Interestingly, some individuals have reported that consuming caffeine before bedtime can lead to more vivid and lucid dreams. Lucid dreams are those in which the dreamer is aware they are dreaming and may even have some control over the dream's content.

Mindful Eating + Dream Journaling

While the link between food and dreams is intriguing, it's essential to remember that individual experiences can vary significantly. Some people may be more sensitive to the influence of food on their dreams than others. To explore this connection, consider keeping a dream journal to track how your dietary choices and eating patterns may affect your nighttime adventures. By paying attention to your dreams and the foods you consume, you can gain insight into your unique dream-food relationship. 

Need a little help getting your health back on track? Join us for the 8-Week Program and we’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health. With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  2. 90+ member-only recipes.
  3. Community forums to share your journey.
  4. Support and guidance from the I Quit Sugar team.
  5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!

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