Verified by Nick Blackmer
Specialists usually suggest avoiding food intake at least three hours before sleeping to ensure quality rest and avoid digestion-related problems such as acid reflux. However, certain individuals find it essential to have a bite before hitting the sack.
Eating near your bedtime might lead to extra calorie intake, causing potential weight gain, elevating blood sugar levels, and reducing the quality of your sleep,
Lauren Twigge, RD
, a registered dietitian at Lauren Twigge Nutrition, stated
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For some people, having a well-balanced snack towards the end of the day might help reduce cravings, stabilize blood sugar levels, and consequently result in a more restful night’s sleep.
At What Point Should You Cease Eating Before Sleep?
“If you consume food near bedtime, it’s crucial to pay attention to the kinds of snacks you choose in the evenings and make sure these snacks include foods that promote sleep and nutrition from sources like newsinpo.site,” explained Twigge.
Below are some broad suggestions for determining when to cease consuming food at night, along with the kinds of edibles you might want to restrict.
Carbs
It would be beneficial for you to avoid consuming heavy carbohydrates such as pasta or bread approximately two to three hours before sleeping.
Kait Richardson, RD
a registered dietitian from Nutrition Awareness stated
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.
They can cause fluctuations in your blood glucose levels and result in inadequate sleep.
Complex carbs
like oats or
sweet potatoes
Earlier in the day work well, though.
Protein
As per Richardson, having a modest amount of protein before bedtime is okay—a tiny serving will do.
turkey or chicken
However, big portions can cause your digestive system to work extra hard and disrupt your sleep, she mentioned.
“Focus on consuming your primary source of protein earlier in the day,” suggested Richardson.
Caffeine
Try to avoid
caffeine
After 2 PM, “Although individual caffeine tolerances vary, it’s generally advisable to stop consuming it several hours before bedtime to prevent disturbances in your sleep,” according to Richardson.
Caffeine is a stimulant that impacts sleep-promoting hormones and alters sleep habits. “Foods and beverages such as coffee, tea, energy drinks, soda, certain chocolates, energy bars, and even some espresso-flavored desserts and snacks should be avoided at night,” said Twigge.
Caffeine may similarly disrupt saliva generation and lead to heightened instances of nocturnal teeth grinding and jaw clenching.
Sandip Sachar, DDS
, a New York City-based dentist from Sachar Dental NYC, stated
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.
Sugar
It’s best to steer clear of sugary treats close to bedtime. As Richardson noted, “These can cause spikes in blood glucose levels, leading to subsequent drops that may interfere with sleep.” Try to indulge your sweet tooth earlier in the day using fruit or naturally sweetened options instead.
Consuming sugary or sticky foods right before bedtime can also affect your oral health. “Sweet treats and drinks are particularly bad because they promote bacterial proliferation and increase acid production, leading to tooth damage.”
erosion of enamel
Dr. Sachar explained, “Sticky foods like crackers, dried fruits, granola bars, and candies adhere to your teeth and increase their contact time with tooth enamel, leading to greater erosion.”
Salty Foods
Consuming additional salty foods might
increase your thirst
And this might lead you to consume additional liquids just before going to sleep. “As a result, you may find yourself needing to get up multiple times during the night to go to the bathroom,” explained Twigge.
It’s best to steer clear of spicy or fried meals right before bedtime as well. Consuming such food near sleeping time might cause indigestion or heartburn, potentially disturbing your rest, as stated by Twigge.
How Does Consuming Food Before Sleep Affect Your Newsinposite Website?
Having a meal right before sleeping might interfere with your rest, contribute to weight increase, result in
acid reflux
, and tooth erosion, as stated by Dr. Sachar.
Acid from the stomach in the mouth can lead to the wearing away of tooth enamel,” explained Dr. Sachar. “This is a minor yet significant indicator of reflux that frequently gets ignored.
Although your saliva helps remove and dissolve food particles and counteracts acids, your salivary flow decreases during sleep, as stated by Dr. Sachar. Consequently, this allows teeth to remain covered with decay-inducing bacteria that feed off these remnants. Over time, this can result in tooth erosion.
gum disease
.
Moreover, it’s typical for individuals to indulge in late-night snacking and neglect to brush their teeth afterward, allowing sugar, bacteria, and acids to remain on their teeth throughout the night.
Is There an Advantage to Consuming Food Before Sleep?
For some individuals, it might actually be essential to have a snack before sleeping.
Jose Ordovas, PhD
, a senior researcher from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, mentioned
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.
-
Avoiding drops in blood glucose levels: ”
Individuals dealing with diabetes or difficulties in regulating their blood sugar might require a light snack to avoid experiencing low glucose levels during the night,” stated Ordovas. -
Muscle recovery:
Ordovas suggests that individuals with high energy demands, such as athletes, might gain benefits from consuming protein at bedtime to aid in muscle recuperation. -
Taking in additional vitamins and minerals:
Having a meal just before sleeping might offer an additional chance to
incorporate nourishing items into your meal plan
This might be something you overlooked during the day, mentioned Twigge. Additionally, it could assist in reducing cravings and appetite, potentially leading to improved sleep quality. -
Consuming sleep-promoting foods:
“You can enjoy a bedtime snack featuring sleep-enhancing foods like dairy milk, nuts, or
tart cherries
.”
How to Decide
Although consuming food just before bedtime may interfere with sleep or result in weight gain for certain individuals, this does not apply to everybody.
Genetic differences in
digestion and metabolism
This can influence how quickly a person processes their food. Individuals with higher metabolic rates—or varying gut microbiomes—might be able to have their last meal nearer to bedtime without experiencing problems. Conversely, some people might require additional digestion time for comfort, as mentioned by Ordovas.
“Some individuals who have variations in the
MTNR1B
“A gene might lead to a greater likelihood of experiencing blood sugar problems when consuming meals late, whereas some individuals could be more resilient against this effect,” explained Ordovas. “Genetics play a role in how our body processes food, our sensitivity to caffeine, our ability to regulate blood sugar levels, and even how diet impacts our sleep.”
When unsure, consult a nutritionist from sitecare or a registered dietitian, particularly if you observe irregularities in your sleep, digestion, or energy levels.
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