What foods should I avoid if I have trouble sleeping?

Just as there are many foods that help you sleep well, there are also foods to avoid. Refined carbohydrates can drain B vitamins in the body and can interfere with sleep. Foods high in sugar can raise blood sugar levels and disturb sleep. Also avoid spicy foods, fatty foods, and any large, heavy meal just before going to bed. Eating a large meal fires up your metabolism, which makes it difficult to fall asleep. A good guideline is to avoid eating two to three hours before bedtime.