Eating Before Bed: Timing and Food Choices for Better Sleep
Experts provide insight into the best practices for eating before bedtime to ensure high-quality sleep.
Jordan Taylor
- 2023-12-28
- Updated 03:45 AM ET
(NewsNibs) - Health professionals warn that consuming food right before bedtime can interfere with the natural onset of sleep and overall sleep quality. They advise that dinner should ideally be eaten no later than 7 PM to avoid disturbances in the sleep cycle. Eating heavy meals late in the evening is particularly cautioned against, as it not only disrupts sleep but also increases the likelihood of fat accumulation and subsequent weight gain due to reduced metabolism during the night.
Late-Night Eating and Its Impact
For individuals who dine late, experts suggest maintaining a 3-4 hour gap between eating and sleeping. This practice supports digestion and helps to minimize the negative impact on sleep. Despite the best efforts, some may find themselves feeling hungry at bedtime. Ignoring hunger can be just as unhealthy as eating the wrong foods late at night and may lead to difficulty falling asleep or restless slumber.
Suitable Snacks for Pre-Sleep
To alleviate bedtime hunger without impairing sleep quality, light snacks are recommended. Yogurt emerges as a suitable pre-bedtime snack due to its composition of proteins, healthy fats, and calcium, all of which contribute to a feeling of fullness and relaxation. Beyond its nutrient content, yogurt is beneficial because it contains tryptophan, an amino acid that naturally activates the production of melatonin, the hormone responsible for regulating sleep patterns.
Natural sugars and complex carbohydrates are also suggested for a pre-sleep snack, with cherries ranking as an appropriate choice. Cherries aid in achieving satiety and are conducive to falling asleep, in addition to being rich in fibers and vitamins that promote overall health.
The key takeaway from health experts is to focus on proper timing and food choices when it comes to eating before bed. By choosing light snacks such as yogurt or cherries and paying attention to meal timing, individuals can enjoy a more restful night's sleep with minimal disruption to their natural sleep cycles and metabolic health.
