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Best Time to Eat Dinner: Can You Have It Before Bed?
Apart from work stress and overthinking, another major sleep disruptor is eating too close to bedtime or even a snack that on the face of it would make you think, “It’s just a snack, what harm could it do!” but can significantly disrupt your sleep.
Deciding whether to eat before bed is a common dilemma. Many wonder, "Do you have dinner close to bedtime?" or think, "I want something to eat before sleep."
When you can’t sleep, not only is your entire night spoiled but also surviving through the next day becomes a snowball’s chance in hell. Let’s find out if you are sleeping and you are hungry, what exactly you should opt for.
The science of eating before bed
Wondering what to do after dinner when hunger pangs strike can be a challenge. While our bodies naturally slow down digestion during sleep, ignoring hunger pangs altogether by saying to yourself, "Do not eat!" isn't always the answer.
The key lies in understanding how metabolism interacts with sleep cycles. Eating a heavy meal right before bed can wreak havoc on your digestive system, leading to discomfort and disrupting your precious sleep. This, in turn, can affect your overall health.
Why is the best time to eat dinner important? Research suggests that our bodies process food more efficiently when we eat earlier in the evening. This allows for proper digestion before our metabolism slows down for sleep. So, the next time you're wondering "I like to eat, but when?" – consider having dinner 3 hours before bedtime for a smoother digestive journey and a sound sleep.
Advantages of eating before bed
While a growling stomach in the middle of the night can disrupt sleep, so can going to bed hungry. Deciding what to do after dinner becomes important.
Improved sleep
You might have noticed, whenever you go to sleep hungry, you don’t sleep well. Don’t opt for a giant feast, have a small, easily digestible snack to avoid digestive discomfort. You may have whole-wheat crackers or a banana, which provide sustained energy release to prevent waking up in the middle of the night, making you wonder, 'Why might a person wake up at 2 am?'
Blood sugar regulation
For individuals with conditions like diabetes or hypoglycemia (low blood sugar), a bedtime snack containing a small portion of protein and healthy fats, like a handful of almonds with a slice of apple, can help stabilize blood sugar levels throughout the night, preventing dips that can lead to sleep inertia, when your body feels heavy and sluggish.
Appetite control
Do you overeat in the evening? A small snack before bed might help with curbing nighttime cravings, really! Opt for a snack rich in fiber and protein, like Greek yogurt with berries, to keep you feeling satisfied until breakfast.
Choosing the right snacks can actually promote better sleep. Foods rich in tryptophan and magnesium, like bananas and almonds, are excellent choices.
Also read: Why do we sleep?
The cons of eating before bed
Digestive discomfort
Do you constantly feel, “I want something to eat,” especially before bedtime. Eating a heavy meal too close to bedtime can cause discomfort as the digestive system slows down during sleep, so rich or spicy foods can lead to heartburn, indigestion, and bloating. When this happens frequently, it might lead to sleep anxiety.
Metabolic disruption
Eating late at night can throw off your body's natural metabolic rhythm. This disrupts processes involved in blood sugar regulation and hormone production, potentially increasing your risk of developing metabolic conditions like obesity and type 2 diabetes.
Sleep cycle interference
Sugary treats and processed foods can cause blood sugar spikes and crashes, leading to sleep disturbances and waking you up during the night making you feel like you're never resting, never still. Also, caffeine and alcohol can also disrupt sleep patterns. Avoid sugary snacks, processed foods, and caffeinated or alcoholic beverages before bed.
If you find yourself struggling with sleep, be it due to late dinner or otherwise, include some relaxation techniques from Level SuperMind in your bedtime routine to ease into sleep.
Brown noise's low frequencies create a consistent soundscape that can mask disruptive noises like traffic, snoring, or creaking floors. It soothes the mind with something that resembles natural sounds like rushing water or rainfall that lowers stress, blood pressure and heartrate, making it easy to drift off to sleep.
Also try out our users’ favourite- Avoid stress eating to reduce stress hormones in the mind, calm the internal chatter and reduce stress. Also, it makes you more aware of physical hunger cues and helps you distinguish them from emotional cravings, leading to more conscious eating habits and avoiding unnecessary pre-bedtime snacking.
Foods to avoid before bed
Feel like something to eat when you’re hungry before bedtime? Consider these items that fall under the ‘Do not eat’ list.
Spicy foods
Do you have spicy food for dinner that too close to bedtime? It can trigger heartburn and acid reflux, and this discomfort can keep you awake, thus causing sleep disruption.
Sugary treats
You are sleeping and you are hungry. In this case, the highest possibility is for you to either reach for a sugary drink or food with unhealthy fats and refined carbohydrates which can disrupt your sleep cycle.
Heavy meals
Large or heavy meals take longer to digest, putting a strain on your digestive system while you're trying to sleep. This can lead to bloating, indigestion, and discomfort. So, aim to finish your dinner (have lighter meals) a few hours before bedtime.
Caffeine and alcohol
Avoid coffee, tea, and even some dark chocolates close to bedtime. If you enjoy a warm drink before bed, opt for herbal teas that promote relaxation. Additionally, alcohol can lead to fragmented sleep, frequent urination, and early morning awakenings.
Foods that facilitate better sleep
What to do after dinner? Need a pre-sleep snack? Consider these points:
1. Easy to digest: After dinner, if hunger pangs arise, opt for small, easily digestible snacks containing complex carbohydrates, like whole-wheat crackers or a banana, for a sustained energy release.
2. Protein and healthy fats: Consider snacks that combine protein and healthy fats, like Greek yogurt with berries or a handful of almonds with an apple slice, to feel full and relaxed.
3. Cherries: Tart cherry juice has been linked to improved sleep quality due to the present of melatonin, a hormone that regulates sleep-wake cycles.
4. Warm milk: A cup of warm milk before bed is a classic for a reason as it contains tryptophan which regulates mood and promotes relaxation.
5. Herbal tea: Chamomile and lavender tea are well-known for their calming properties which can ease you into sleep.
Also read: 11 Easy Tips to Eat Better for Healthy Living
Guidelines for nighttime eating
- Prioritize easy-to-digest snacks: When hunger pangs strike after dinner, opt for small, light snacks to minimize the workload on your digestive system while you're trying to sleep.
- Plan your dinner timing: Aim to eat dinner at least 3 hours before bedtime to allow for proper digestion before your metabolism slows down for sleep.
- Listen to your body: If going to bed hungry disrupts your sleep, choose a healthy snack. However, if eating before bed typically leads to indigestion, skip the snack altogether.
- Focus on smart choices: Prioritize complex carbohydrates like whole-wheat crackers or a banana; protein and healthy fats and avoid sugary treats and processed foods.
- Consistency is key: Develop a regular eating pattern with balanced meals and healthy snacks throughout the day to minimize nighttime hunger pangs.
Final thoughts
A good night's sleep is utmost essential for your health. Make informed choices about what you eat before bed to create a sleep-friendly environment and avoid disruptions caused by hunger or indigestion. Remember to listen to your body's cues, prioritize easily digestible snacks, and like this, with a little planning and experimentation, you can find the perfect nighttime routine to help you drift off peacefully and wake up feeling refreshed.
Read next: Staying Fit Fails? Avoid these 17 Common Mistakes
