I don’t know about you, but I need a decent night sleep. I’m a better person when I’m rested. If you’re struggling to sleep, sprinkling all the lavender drops you can, and still nothing, then it could be your food!

Here, are 5 foods that can cause major sleep disturbances.

1. Dark chocolate: You already know that an espresso before bed is a bad idea. But what about dark chocolate? Dark chocolate is good for you in the sense that it has loads of antioxidants, but it also contains caffeine, which means you shouldn’t be eating it after dinner. If you’re thinking that your 80-percent dark chocolate is a better option than 60 percent, think again. The higher the cacao content and the darker the chocolate, then the more caffeine it has. Enjoy your dark chocolate, but just avoid dark chocolate four to five hours before going to bed.

2. Canned soup: Here’s the thing: Staying hydrated is key. Dehydration can make your mouth and nasal passages dry, making it more likely for you to snore—a major sleep disruptor. It can also lead to muscle cramping, which may cause you to wake up throughout the night. Avoiding high-sodium foods can also help prevent dehydration. Canned soups, which are high in sodium just makes dehydration worse. Try loading up on hydrating food choices like cucumber, grapefruit and watermelon instead.

3. Tomato sauce: Sorry pasta and spaghetti Bolognese lovers, but if you find yourself frequently experiencing heartburn in the evening, it could be to blame. Tomato-based sauce and citrus fruits contain a lot of acids, which can back up into your esophagus when your stomach tries to digest it. Rather save the pasta for lunchtime instead.

4. Alcohol: You might think that a glass of red will send off you off to lala land quickly, but it can actually prevent you from entering the deep stages of sleep. The reason is, alcohol makes you more likely to wake up in the middle of the night and can cause snoring. If you tend to have a couple of glasses of wine with your evening meal and are struggling to get quality sleep, take a week or two off and see if you wake up feeling more rested.

5. Spicy foods: Winter usually means delicious curries, right? YUM! However, if a good night’s sleep is what you’re after, then you may want to limit your go-to curry to lunchtime instead. Spicy foods can cause acid reflux, which can actually get worse if you lie down right after eating.