“Is it really so wrong to eat late at night?”
Eating before sleeping in most cases is not healthy, especially when it’s a huge meal. It disrupts the natural process of sleep and also creates an unpleasant feeling in the morning when we wake up.
If you’re trying to lose weight, or maintain your figure, eating before you go to sleep is a sure fire way to mess up your goals.
What’s worse, you’ll most likely wake up feeling hungry and tired at the same time, which is definitely not a great combination.
Although some people argue that eating late helps with weight loss, this is generally untrue, and it depends on how much physical activity you do prior to eating your last meal.
There are, however, some exceptions to this rule.
Let’s take a look at what the best time to eat is and the best foods to have just before bed.
What happens when you eat and sleep?
Our body is most comfortable digesting food in an upright position, which allows for easy digestion.
When you eat and go to bed, the digestive system is affected by gravity which will negatively affect your body’s ability to absorb food easily.
Having a big meal before bedtime will likely cause heartburn (a burning sensation in your chest) and indigestion problems in the morning.
This brings about problems like gastroesophageal reflux syndrome (GERD) and acid reflux, which are quite serious.
That is why most people feel unwell the next morning after having a big meal before sleeping.
How long should you wait to sleep after eating?
Health experts recommend that you stop eating at least two hours before going to bed. This is because it gives your body enough time to digest the food and it also helps to avoid acid reflux.
On the other hand, if you have a late night out and want to sleep soon after your meal, it is recommended that you eat a light snack to control your caloric intake.
If you absolutely must have a late night snack going to bed, make sure that the food is light and easy for your body to digest – Such as fruits or a bowl of whole grain cereal.
Avoid high calorie snacks, processed sugars and alcohol consumption which will increase your blood sugar, cause digestive problems and affect your sleep quality later.
Will I gain weight if I eat late at night?
Yes, you will gain weight if you eat before sleeping. But that also depends on when you’re eating dinner and how long after eating to sleep time.
The reason for this is that when you eat late at night, your blood glucose levels increases and your body releases insulin to help with the process of digestion.
Insulin stimulates fat cells underneath your skin and it also helps to convert sugar into fat.
So if you are taking in more calories than you are burning, then these calories will be converted into fat which will then get stored in your body.
The more fat build-up you have, the more prone you are to obesity and other health problems such as heart disease and diabetes.
Studies show that people who eat late night snacks weigh more and have a higher body mass index (BMI) than those who did not.
What snacks can you have before sleeping?
Some foods that you can eat before sleeping include peanuts, bananas and oatmeal.
It is recommended that your snack contain complex carbohydrates, protein and fiber to boost digestion and better sleep patterns.
Peanuts, whole grain cereals and other legumes should be included in your diet so you can enjoy better health and a well-rested night.
What foods should you avoid eating before sleeping?
Avoid having fried, spicy or processed foods during your late night eating sessions as this may cause indigestion. This includes unhealthy snacks such as: chocolate, pizza, ice cream and cake.
Foods are high in refined sugars which will affect your body when you lie down to sleep.
You should also avoid having caffeinated beverages before going to bed as this increases the heart rate and causes sleeplessness.
Pros of eating before bed
Snack cravings relief
If you tend to crave for snacks at night, eating a little snack before sleeping can help you to control your weight. This is because it will lower the amount of calories you eat before sleeping.
If you eat a large meal before going to bed, your body will try to digest food when you are in the deep stages of sleep. You’ll wake up feeling uncomfortable and it will also upset your sleeping pattern.
Studies show that having a full stomach in the late evening can cause weight gain due to the higher insulin levels.
Fall asleep faster and sleep better
Eating healthy portions before sleeping can make you feel fuller and satisfied. This helps promote better sleep patterns as your mind will not focus on food beforehand.
It also reduces the production of insulin which helps bring about improved blood sugar control and healthier weight loss results.
Cons of eating before bed
Indigestion and heartburn
Eating before sleeping causes indigestion, especially if you have consumed high fat foods such as ice cream and pizza. This is because your stomach will produce more acid when working to digest food in the late evening.
A full stomach can also lead to heartburn and other gastric problems which can affect your sleep quality.
Your metabolism works slower at night
When you’re sleeping, your body’s metabolic process works slower. This means there is a lesser chance for food breakdown and calorie burning when you are asleep.
If you eat before going to bed, it can result in weight gain by increasing the levels of triglyceride fats in the body. It also increases the risk for obesity-related diseases such as heart disease and increased blood pressure.
Conclusion
It is recommended to avoid eating before bed (at least two hours), but if you must have a late night snack, make sure it contains complex carbohydrates and protein. Avoid large meals, fried foods or spicy items that can upset your stomach and disrupt your sleeping patterns.
If you find yourself hungry in the evening hours, try having some oatmeal with peanut butter for a nutritious blend of carbs and protein that will satisfy hunger without upsetting your digestive system.
FAQ
Can I sleep 30 minutes after eating?
It is best to give your body some time before you sleep after eating. Try having your snacks at least two hours before going to sleep to avoid heartburns and indigestion. However, if you must eat 30 minutes before sleeping, make the last meal small and healthy.
Is it OK to sleep 1 hour after eating?
You should avoid eating before sleeping. Dining too late in the evening can lead to heartburns and indigestion especially if you have had fried foods or other processed food. It’s best to eat at least two hours before going to bed to avoid uncomfortable sleep experiences.
Is it OK to lay down after eating?
After you have finished eating, it’s best to wait at least two hours for the food to digest properly before lying down. Lying down right after eating will cause indigestion and heartburn as there would be too much acid production in the stomach.
Is it OK to eat right before bed?
There are pros and cons of eating before sleep. But if you find yourself hungry in the evening hours, try having some oatmeal with peanut butter for a nutritious blend of carbs and protein that will satisfy hunger without upsetting your digestive system.
