Ice cream is a delicious frozen treat that many people love to eat, especially on a hot summer day. But when it comes to eating ice cream before bed, there are some important factors to consider.
The sugar in ice cream
One of the main concerns with eating ice cream before bedtime is the high amount of sugar it contains. Just one cup of ice cream can have over 20 grams of sugar. Consuming sugar and foods high on the glycemic index before bed may disrupt sleep in several ways:
- Sugar can give you a quick energy boost, making it more difficult to fall asleep.
- As your blood sugar crashes later, it may cause you to wake up more easily in the middle of the night.
- High blood sugar levels can decrease deep slow wave sleep, the most restorative stage of sleep.
Studies have found that diets high in sugar and refined carbs can lead to poor sleep quality in adults and children. The blood sugar crash and stimulation from sugar could counteract the sleep-inducing effect of tryptophan in dairy products.
Milk and tryptophan
On the other hand, ice cream contains milk, which is a good source of tryptophan. Tryptophan is an amino acid that can help boost serotonin levels. Serotonin is then converted to melatonin, the sleep-promoting hormone.
So the tryptophan in milk may improve sleep by increasing melatonin production. In fact, one study found that taking tryptophan before bed helped adults fall asleep faster and sleep longer.
However, the amount of tryptophan in a typical serving of ice cream is quite small. You would need to eat a very large amount of ice cream to get enough tryptophan to affect your melatonin levels.
Fat content
Ice cream, especially premium varieties, tend to be high in fat. Full-fat ice cream gets around 50% of its calories from fat. Too much fat right before bed may lead to indigestion, heartburn and general stomach upset when you lay down.
Fat takes the longest of all the macronutrients to digest. Eating fatty foods too close to bedtime may keep your body busy digesting rather than relaxing into sleep mode.
Cold temperature
Ice cream is frozen and eaten cold. Consuming very cold foods or drinks before bed may potentially disrupt sleep:
- Colder temperatures can increase alertness, which could make it harder to fall asleep.
- Drinking extra cold liquids may cause you to wake up in the night to urinate.
- Eating cold, creamy foods may exacerbate symptoms of acid reflux, which can interfere with sleep quality.
However, more research is needed to determine if eating cold foods like ice cream very close to bedtime can negatively impact sleep.
Caffeine content
Some ice cream, especially coffee or chocolate flavored varieties, contain a small amount of caffeine. Caffeine is a stimulant that can make it harder to fall asleep and decrease overall sleep time.
For example, chocolate ice cream may have 2-15 mg caffeine per half cup serving. Coffee ice cream often contains 25-60 mg caffeine per serving. By comparison, an 8 ounce cup of coffee has about 95-200 mg caffeine.
Even a little bit of caffeine too close to bed may disrupt your ability to fall asleep. If you are sensitive to caffeine, avoid ice cream with any added coffee, chocolate or other sources of caffeine within 4 hours of bedtime.
Portion size
One of the risks of eating ice cream before bed is overdoing it on portion sizes. It’s easy to down half a pint or more of ice cream in one sitting without thinking about it.
Eating a large amount of ice cream or any food too close to sleeping can cause indigestion, acid reflux and stomach pain that makes it harder to fall asleep. Large portions also contain excess calories that promote weight gain and related health issues when eaten frequently.
To avoid portion control issues, consider measuring a single serving of ice cream into a bowl rather than eating from the container.
Quality of ingredients
The ingredients used to make ice cream can also impact whether it disrupts your sleep. Low quality ice creams may contain additives like artificial colors, flavors and sweeteners that could potentially affect sleep.
Ice creams with more natural, high quality ingredients are less likely to cause issues. Look for brands without artificial additives. Or better yet, make your own ice cream at home so you can control exactly what’s in it.
Individual factors
At the end of the day, how ice cream affects your sleep comes down to individual factors like:
- Sensitivity to sugar, caffeine, fat and other components
- Natural sleep timing preferences
- How well you digest dairy
- Whether you have acid reflux, sleep apnea or other conditions
- If you’re taking any medications that interact with food
You may find that a small amount of ice cream before bed doesn’t affect your sleep at all. For others, just a bite could impair their sleep quality. Pay attention to how your body reacts to determine if you can handle ice cream as an evening treat.
Tips for eating ice cream before bed
If you really love ice cream, you don’t necessarily have to give it up entirely in the evenings. Here are some tips to enjoy it as a pre-bedtime snack without harming your sleep:
- Stick to a small portion like 1⁄2 cup or less.
- Avoid coffee, chocolate and other flavors with caffeine.
- Choose low-sugar varieties or add your own toppings like fruit.
- Opt for low-fat or non-dairy frozen desserts when possible.
- Eat it at least 2-3 hours before laying down to sleep.
- Pair it with a source of protein to balance blood sugar.
- Avoid eating anything else afterwards – brush your teeth and get ready for bed.
The bottom line
Here is a summary of whether or not ice cream before bed is a good idea:
| Pros | Cons |
|---|---|
| Contains tryptophan | High in sugar |
| Provides calcium | High in fat |
| Can be part of a balanced diet | Eaten in large portions |
| Offers a cool treat | May contain caffeine |
| Variety of flavors | Causes indigestion for some |
Based on the potential pros and cons, having a small, well-timed portion of low-sugar ice cream 2-3 hours before bed is unlikely to cause sleep issues for most people. But large amounts right before laying down or less healthy varieties may negatively impact your sleep quality.
Pay attention to your own tolerance and limit ice cream before bed if you notice any disruptions in your sleep after eating it.
Healthier dessert alternatives before bed
If you find that ice cream and other sweets hinder your ability to fall or stay asleep, there are some healthier dessert options you can eat in the evening instead.
Some examples of better pre-bedtime desserts include:
- Greek yogurt with fruit
- Cut up fruit with a little bit of dark chocolate
- Chia seed pudding
- Oatmeal cookies
- Peanut butter on apple slices
- Handful of nuts with dried fruit
- Avocado chocolate mousse
- Banana “ice cream”
Focus onWhole foods high in tryptophan, magnesium, fiber and healthy fats can promote relaxation and provide sustained energy while you sleep.
Other tips for better sleep
Avoiding ice cream and limiting sugar before bed is just one part of good sleep hygiene. Here are some other habits to follow for improved sleep quality:
- Stick to a regular sleep schedule
- Create a comfortable, dark sleeping environment
- Limit exposure to screens before bedtime
- Wind down with a pre-bedtime routine
- Get regular exercise and exposure to daylight
- Manage stress through meditation, yoga, etc.
- Avoid caffeinated beverages late in the day
Conclusion
Ice cream can be part of an overall healthy diet when consumed in moderation. The majority of people can handle a small portion of low-sugar ice cream 2 or more hours before bed without any adverse effects on their sleep.
However, large amounts of ice cream right before bed, as well as unhealthy varieties, tend to be more disruptive to sleep. Pay attention to your own sleep quality and avoid ice cream at night if needed.
Focusing on proper sleep hygiene and ending your day with healthier dessert choices sets you up for the best quality sleep.