Whether it is online or offline, people have probably received plenty of advice about the merits and drawbacks of eating before bedtime, whether it's a late-night meal or a midnight snack, with concerns ranging from metabolic effects to blood sugar management.
The Sleep Foundation and most experts recommend avoiding eating before bed. However, some say that this may not always be practical. So, here are both the advantages and disadvantages of bedtime eating that may offer suitable options for those who eat before sleeping.
Adverse Effects of Eating Before Sleep
In an interview with the Cleveland Clinic, registered dietitian Alexis Supan explained that having eating before bedtime is not recommended for several reasons, one of which is the impact on the body's circadian rhythm.
Consuming food late at night disrupts the body's natural biological clock, which is designed to regulate various physiological processes, including sleep and metabolism.
Furthermore, the timing of food intake also influences insulin sensitivity, with the body being more responsive to insulin in the morning to aid in energy provision throughout the day.
However, as Supan explains, at night, the body's insulin resistance increases. Consequently, any excess calories consumed during late-night meals or snacks are more likely to be stored as fat during sleep instead of being utilized as energy during waking hours.
Moreover, late-night eating often leads to poorer dietary choices. Supan points out that people tend to opt for unhealthy foods like chips, cookies, and ice cream as part of their nighttime relaxation routine. This kind of mindless eating can sabotage a person's efforts to maintain a balanced and healthy diet, as these indulgences are often high in calories, sugar, and unhealthy fats.
Considering these factors, Supan emphasizes the importance of avoiding eating before bedtime to support a healthy lifestyle and proper weight management. While she acknowledges that completely abstaining from late-night eating may not always be realistic, being mindful of the types of food consumed and the portion sizes during such occasions can still contribute to overall well-being.
As per the Sleep Foundation, it is generally recommended to eat a meal two to four hours before bedtime to allow for proper digestion. More so, the timing of an evening snack may vary based on individual needs and food type.
Reminders for Nighttime Snacking
Dr. Sarah Musleh, an endocrinologist at Anzara Health, told Insider that the effects of nighttime eating are influenced by individual characteristics and the type of food consumed, making it challenging to give a straightforward verdict on whether it's good or bad.
However, evidence suggests that the content of what you eat may be more crucial than the timing. To help with late-night hunger, there are four important considerations about nighttime eating.
First, people should be mindful of what they eat as certain foods and beverages can significantly affect sleep and digestion. Examples are items containing caffeine, spicy foods, and foods high in refined carbohydrates and sugar have been linked to insomnia. Alcohol may also reduce sleep quality.
Second is the amount of food. Larger snacks, especially those rich in carbohydrates and sugar, can lead to elevated blood sugar levels, which may contribute to insomnia.
Third is the timing. Eating too close to bedtime can disrupt this rhythm because digestion needs to slow down during sleep, so it is advised to stop eating within a designated window before bed.
Last is the amount of physical activity. Some evidence suggests that intense workouts might suppress hunger hormones, leading to reduced hunger at night, while other research provides mixed results on exercise's impact on appetite.
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