Eating before going to bed is not necessarily bad, depending on the food. Although many fear that it is a bad idea because it can cause weight gain or will not allow you to sleep well. The reality is that depending on the foods you eat, late-night snacks can improve sleep quality and enhance weight loss.
Here are some benefits and negative effects of eating before bed:
1. Sleep better
Enjoying a snack can help you feel full and satisfied at night, preventing you from waking up hungry during the night. What’s more some foods can make you drowsy and improve the quality of your sleep.
Tryptophan helps make melatonin and serotonin, which can regulate sleep. Foods rich in tryptophan include milk, cheese, eggs, nuts, fish, and beans. Nutritionist Taylor Jones at Healthline notes that a combination of complex carbohydrates and protein, or a little healthy fat is a good option.
Some examples of healthy snacks to eat before bed: apples and peanut butter or avocado toast, whole grain cereal with milk, whole grain crackers and a slice of turkey, or cheese and grapes.
2. You maintain blood sugar
Complex carbohydrates like whole grains, fruits, and vegetables provide a constant source of energy while you sleep. Thus combine carbohydrates with a little protein and good fats It can not only make you feel full at night, but also keep your blood sugar stable.
3. It can help you lose weight
Obviously if dinner includes sugary desserts, refined flours and fried food or food rich in saturated fat, you will hardly have weight control by exceeding your daily caloric needs and triggering more cravings. However, enjoying a healthy snack before bed can help you control your weight.
Snacking after dinner can help you control your craving for snacks after bedtime. In a study By 4 weeks, adult participants who began eating a bowl of cereal and milk 90 minutes after dinner ate an average of 397 fewer calories per day.
4. Heartburn and indigestion
Eating before bed can make symptoms worse for people with gastroesophageal reflux disease. In bed the body rests at a horizontal angle which makes it easier for acid to enter the esophagus and causes a burning sensation in the chest (heartburn) and regurgitation of food.
Eating abundantly also favors stomach aches and discomfort.
5. You can have a bad dream
Consuming foods like chocolate and coffee and other beverages that contain caffeine can keep you awake. Another ingredient to limit is added sugar. “The more sugar you eat during the day, the more often you will wake up in the middle of the night. Even if you don’t wake up fully, the sugar in your system can pull you out of a deep sleep, leaving you feeling exhausted the next day. Slepp.org
Also consider that large meals that can cause you discomfort such as indigestion or heartburn will hardly help you have a good rest.
5. Gain weight
Eating before going to bed can lead to weight gain if your habits are unhealthy. A large dinner or a high-calorie snack and junk food after dinner promote weight gain, as it can add a calorie intake above your daily caloric needs.
However, a healthy snack before bed can be fine to avoid going to bed hungry and promote good sleep.
It may interest you:
Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.