Eating before bed is a common, unhealthy habit that many people engage in without considering its harmful effects on health.
Although late-night meals may seem filling, studies indicate that this habit can cause health problems related to digestion, sleep quality, and weight gain.
Therefore, it's important to understand the harmful effects of eating before bed and how to avoid them to maintain a healthy body and enjoy a peaceful and restful sleep. This is what we'll explore in this article.
Why is eating before bed harmful
When you eat right before bed, your body is in a state of rest, not digestion, and therefore the digestive process slows down significantly.
This causes food to remain in the stomach for a longer period of time, causing feelings of heaviness and discomfort. The body also uses less energy, increasing the risk of fat accumulation and weight gain.
Eating before bed also disrupts your circadian rhythm, affecting sleep quality and making you feel tired and sluggish upon waking.
The harmful effects of eating before bed on the digestive system
Eating before bed puts a lot of stress on the digestive system, making it less efficient. Its harmful effects include:
- Indigestion.
- Nausea.
- Gas and bloating.
- Stomach cramps and upset stomach.
- Heartburn and acid reflux.
The harmful effects of eating before bed on sleep
Eating late at night directly affects the quality of sleep and causes:
- Difficulty falling asleep.
- Interrupted sleep.
- Disturbing dreams and nightmares.
- Feeling heavy and sluggish in the morning.
How many hours before bed is it best to eat
It is best to eat at least two to three hours before bedtime so that the digestive system has completed the majority of the digestion process, thus avoiding heartburn or bloating.
What is the best food to eat before bed
It is preferable to eat light, easy-to-digest foods, such as:
- Bananas.
- Nuts.
- A piece of fruit.
- Warm milk.
- Yogurt or buttermilk.
- A slice of whole-wheat toast with peanut butter.
Foods to Avoid Before Bed
It's best to avoid certain foods before bedtime because they cause digestive upset, such as:
- Sweets.
- Spicy foods.
- Heavy meals.
- Excessive amounts of chocolate.
- Energy and stimulant drinks.
- Fatty and fried foods.
The Harmful Effects of Eating Before Bed on the Heart
Eating food frequently before bedtime affects the heart in the long term, and its harmful effects include:
- High blood pressure.
- Increased risk of gastroesophageal reflux disease.
- Fat accumulation in the body and increased risk of heart disease.
Does eating before bedtime cause weight gain
Yes, certainly, eating before bedtime causes weight gain over time, especially if the meals are heavy. This is because the body is in a state of inactivity during sleep.
This leads to excess calories being converted into fat, which is stored in the body, increasing the risk of fat accumulation and affecting the hormones responsible for hunger and satiety.
Habits that Help Promote Restful Sleep
Following healthy habits before bedtime helps you relax and improve sleep quality. The most important of these are:
- Making the room dark and quiet.
- Avoid stimulants.
- Setting a fixed bedtime and wake-up time.
- Taking a warm bath and avoiding overthinking.
- Stop using your phone half an hour before bedtime.
- Avoid eating two to three hours before bedtime.
Article Summary
Eating before bedtime may seem like a simple habit, but it negatively impacts your health. It causes digestive disorders, sleep disturbances, and weight gain.
To maintain quality sleep, it is recommended to eat your last meal two to three hours before bedtime, choose light foods, and adhere to healthy sleep habits.