6 Insomnia Bombs Hidden in the Worse Holiday Foods for Sleep

By Jason Wooden, PhD | November 26, 2025

It’s all too easy to overlook the sleep pitfalls hidden in our favorite seasonal treats.  Unfortunately, many popular holiday foods and beverages contain insomnia bombs that can make it harder to fall asleep, stay asleep, and rob you of deep restful sleep.

In this article, we talk about:

• The best time of the year for insomnia?
• 6 insomnia bombs and the worst holiday foods
• 4 Things to do to keep your sleep on track

The best time of the year, holiday foods galore…and insomnia

It’s finally here, the return of the of the holiday season. If you’re like me, one of the things you REALLY look forward to is indulging in your favorite holiday foods and beverages.

So, yes, it’s the best time of year…but maybe not for your sleep.

In fact, a recent CNET survey found that 42% of US adults struggle with insomnia during the holiday season. 

With the change in routine, it’s all too easy to stay up too late and sleep in.  Add to the mix holiday stress which can bubble up from travel, trying to do too much, and social fatigue.

Which brings us to holiday foods galore…

Whether it’s Thanksgiving, Christmas, or New Year’s Eve, we all have foods and beverages that make this season extra special.  Unfortunately, the season also come with more opportunities to indulge in the wrong things near bedtime.

An Ohio State University survey found that two-thirds of people overindulge in food during the holidays.  A survey conducted by the website Sleepopolis found that 80% of Americans eat more eat more sweets than normal.

Online you’ll find plenty of threads about food insomnia like this person who’s noticed it’s become more of an issue over the years.  However, there’s surprisingly little discussion about the issue of holiday foods and insomnia.

As things currently stand, 1 in 3 individuals struggle with sleep for various reasons.  Holidays are supposed to be about fun and connection, so why make sleep any harder?

Let’s take a look at the hidden insomnia bombs, the worst holiday foods for sleep, and what you can do about it.

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Insomnia bombs hidden in your favorite holiday foods

Okay, maybe in the past you’ve felt you’ve just going to have to live with poor sleep during allergy season.  However, the good news is that there are plenty of things you can do:

#1

Heart burners & stomach churners

Rich and spicy foods are well-known for causing indigestion, acid reflux, and heartburn.  Ditto fatty and fried foods.

It’s hard to sleep when you’re feeling nauseous and struggling with chest pain.

An American Gastroenterological Association survey found that as many as 75% of people with heart burn struggle with sleep.

Some foods on the caution list:
Creamy casseroles, prime rib, pork roast, mac & cheese, stuffing, mashed potatoes, cured meats, buffalo wings

#2

Sugar bombs

There’s growing evidence linking sugar and refined carbs to poor sleep quality.  Excessive sugar too close to bedtime is believed to stimulate alertness and frequent awakenings during the night.

One study found that college students with high sugar intake were 3.5 times more likely to sleep poorly.  Another study found that people who have diets high in sugar sleep less deeply.

A single slice of pumpkin pie can contain as much as 25 grams of sugar!

Some foods on the caution list:
Christmas cookies, red velvet cake, pumpkin pie, Christmas pudding, and mincemeat pie

#3

Caffeine bombs

Like rich and spicy foods, the health effects of caffeine are well-known.  It stimulates the central nervous system to make you feel more awake and give you a boost of energy which is why it’s so popular.

Too much caffeine at the wrong time can lead to restlessness, anxiety, and insomnia.  It’s also a diuretic which can result in unwanted bathroom trips at bedtime.

Even 5 hours after consuming it, quite a bit can stick around in the body and cause sleep problems!

Unfortunately, desserts made with chocolate can contain sneaky amounts of caffeine.

Some foods on the caution list:
Tiramisu, dark chocolate, mocha mousse, and coffee flavored ice cream

#4

Holiday drink bombs

Many popular holiday beverages come with a load of sugar and other ingredients bad for sleep.  Would you believe apple cider, hot chocolate, and wassail all contain significant amounts of sugar?

Hot chocolate consistently ranks as a top holiday drink.  Unfortunately, a steamy cup can pack as much as 24 grams or more sugar! 

And a cup of store-bought eggnog can contain around 20 – 30 grams.

Some beverages on the caution list:
Apple cider, eggnog, hot chocolate, and wassail

#5

Festive coffee bombs

Holiday-themed drinks are popular at coffee shops this time of the year.  Unfortunately, they can hit you with excessive caffeine AND sugar.

Some beverages on the caution list:
Peppermint mochas, gingerbread lattes, peppermint cappuccinos, and eggnog lattes

#6

Alcohol bombs

According to OnePoll, Americans double their drinking during the holidays.  I wouldn’t be surprised if the same happens in many other countries.

While alcohol may initially make you drowsy, once you’re asleep your slumber will be shallower.  You’re gonna get less deep restorative sleep which is what you need to wake up feeling refreshed. 

Also, alcohol can worsen snoring and sleep apnea too.  There’s even evidence it can affect the release of the sleep hormone melatonin.

It should be no surprise that a survey in the US found that 68% of American adults lost sleep when consuming alcohol past bedtime.

Some beverages on the caution list:
Hot buttered rum, mulled wine, alcoholic eggnog, Christmas margarita, and Christmas punch

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4 things to help keep your sleep and holiday season on track

Okay, we’ve talked about the insomnia bombs and the worse holiday foods for your sleep.  The good news is that there’s plenty you can do to keep your sleep on track.

1) Sleep-friendly treats

To avoid holiday food insomnia, limit your intake of sugar, caffeine, and alcohol in the evening.  Ditto, rich and spicy food.

Instead, focus on foods made with wholesome ingredients, natural sweeteners, and fiber-rich components without excess refined sugar or fat.

Some alternatives:

• Mixed nuts and seeds
• Fresh whole fruit
• Baked whole pears or apples
• Oatmeal cookies or bars
• Carrot or cranberry muffins
• Banana bread
• No sugar added pies

2) Sleep hygiene

Unfortunately, food likely isn’t the only holiday challenge for your sleep.  There are so many different things that can affect sleep.

Make sure you’re following the everyday rules for sleep:

• keep consistent wake up and bedtimes
• avoid naps
• daily exercise
• avoid large meals, alcohol, or stimulants such as caffeine before bed
• maintain a regular bedtime routine
• avoid using TVs, laptops, or other electronics before bed
• avoid social media and anything else that can get you wired up before bed
• keep your bedroom dark, cool, quiet, & relaxing

3) See a doctor

There’s a long list of health issues that affect health.  If poor sleep has become a fact of life, be sure to see a doctor sooner rather than later.

They can check for underlying health issues like asthma or chronic pain.  You may also be living with an undiagnosed sleep disorder such as sleep apnea.

4) See a mental health specialist

Did you know there’s a strong link between mood and sleep?  One can worsen the other.

Also, it’s not uncommon for people to struggle with holiday blues or seasonal depression this time of the year.

If you find you’re struggling with feeling anxious or down, a mental health specialist can make a big difference.

If you’re not careful, you can get you into a downward spiral.  So, take action sooner rather than later because you owe it to yourself to get the best sleep possible.

Eating the right the things and doing the right things will make for more restful nights and a more enjoyable holiday season.

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Food and beverages:
7 Foods to avoid when having insomnia
Foods that help sleep apnea
Is hot chocolate before bed bad or good for you?
Is it ok to have a beer before bed?

Caffeine:
Hidden caffeine in popular evening snacks, desserts, and beverages
The Older You Get the More Caffeine Can Get You
Sleep apnea and caffeine

Check us out on YouTube:

11 Popular Evening Snacks (Foods & Beverages) with Hidden Caffeine

15 Delicious sleep friendly bedtime snacks

9 Delicious healthy desserts to satisfy your sweet tooth