4. Ice cream

You might want to resist having a bowl of ice cream for dessert if you’re dealing with sleep issues. Dr. Raj Dasgupta, the chief medical adviser for Sleep Advisor, told HuffPost that foods high in sugar, such as ice cream, can keep you up. “The high sugar content can cause fluctuations in your blood sugar, cause stomach issues and keep you alert at bedtime, preventing you from relaxing and falling asleep,” he said.

Singh also said that chocolate ice cream in particular can keep you up. “Many people don’t know that chocolate has caffeine,” Singh said, adding that dark chocolate has more caffeine than milk chocolate. Singh explained that the high fat, high sugar and high caffeine in chocolate ice cream is a triple whammy in terms of disrupting sleep.

5. Milk

In movies, TV shows and children’s books, kids are often given a glass of milk before bedtime. But in real life, Patel said, this can make falling asleep harder.

“Milk can trigger acid reflux,” he said, adding that this can happen to both children and adults. Patel explained that the lactose in milk can be problematic. If you are prone to acid reflux but want to have milk in the evening, his advice is to choose a plant-based milk, which is lactose-free and shouldn’t cause symptoms.

6. Vitaminwater

Though most people know that caffeine can disrupt sleep, Patel revealed that not everyone realizes they’re consuming something with caffeine in it. “Some fancy water brands, like vitaminwater, can have up to 50 milligrams of caffeine,” he said. Singh added that some electrolyte drinks or powders can also contain caffeine.

7. Peppermint

Sucking on a peppermint after dinner or sipping peppermint tea seems pretty innocuous. But Singh said that this can cause sleep problems for some people. Why? Like many other foods on this list, he said that peppermint can trigger acid reflux, a link most people aren’t aware of.

What To Eat Instead

Now that we know greasy foods, spicy foods and ice cream are off the menu, what can you eat that will work in your favor? All three sleep doctors recommend eating a dinner that includes complex carbs, fiber and lean protein. Examples of complex carbs high in fiber are most vegetables, brown rice, lentils, beans, whole wheat bread and quinoa. Examples of lean protein are poultry and fish.

Dasgupta explained that these types of food support healthy digestion, which in turn is good for sleep. Scientific research backs this up, showing that a diet high in fiber, complex carbs, protein and unsaturated fats is connected with good sleep.

Singh says that meal timing matters, too. If you are going to eat close to bedtime or want a nighttime snack, he recommends keeping the portion small, under 300 calories. “A handful of nuts is a good nighttime snack because it has fiber and unsaturated fats,” he said.

What we eat and drink has a powerful effect on the body, including how well (or not) we sleep. If you have trouble falling or staying asleep, avoid the seven foods and drinks on this list to see if it makes a difference. Soon you might not need that melatonin after all.