Onions are a kitchen staple celebrated for their flavor and health benefits, but eating them at night can have a surprising impact on your sleep—for better or worse. The effect largely depends on your individual digestion and how the onions are prepared.
For some, onions can disrupt sleep. They contain sulfur compounds and fructans, which support immunity and heart health but may cause gas, bloating, or acid reflux—especially when eaten raw. Lying down after eating can worsen reflux, leading to discomfort and restlessness. Individuals with GERD, IBS, or sensitive digestion are often advised to avoid onions close to bedtime.
However, onions may also promote relaxation. They contain quercetin, an antioxidant that can help reduce stress, as well as prebiotic fibers that support gut health and mood regulation. Some traditional remedies and small studies even note mild sedative properties in onion extracts.
Preparation is key. Raw onions are most likely to cause issues at night, while cooked, caramelized, or sautéed onions are gentler on the stomach. For evening meals, it’s best to enjoy onions in moderation, ideally cooked, and at least 2–3 hours before lying down.
In short, listen to your body. If onions disturb your sleep, try eating them earlier in the day. If you tolerate them well, especially when cooked, there’s no need to cut them out entirely. Timing and preparation can help you enjoy their benefits without losing sleep.
