Unlock Better Sleep: Expert Insights on the Perfect Pre-Bedtime Eating Cut-off
When it comes to getting a good night’s sleep, understanding when to stop eating before bed is crucial. Experts generally suggest avoiding food intake within three hours of bedtime to foster better sleep quality and digestion. However, nighttime eating can be a necessity for some individuals, depending on their lifestyle and health needs.
“Eating close to bedtime can add unnecessary calories, leading to weight gain, spike blood sugar, and decrease sleep quality,” says Lauren Twigge, RD, a registered dietitian from Lauren Twigge Nutrition. “For others, a balanced snack at the end of the day may curb cravings, balance blood sugar, and ultimately lead to a better night’s sleep.”
When Should You Stop Eating Before Bed?
“If you do eat close to bedtime, it’s important to consider the types of foods that you snack on in the evening and be sure to focus on filling that snack with sleep and health-promoting foods,” says Twigge.
Types of Foods to Consider
Here are general guidelines on when to stop eating before bed, including which types of foods to limit:
- Carbs: Aim to stop consuming heavy carbs like pasta or bread at least two to three hours before bed. According to Kait Richardson, RD, heavy carbs can spike your blood sugar, leading to poor sleep. Instead, opt for complex carbs like oats or sweet potatoes earlier in the day.
- Protein: A small portion of protein, such as turkey or chicken, is acceptable before bed. However, larger servings may disrupt digestion and interfere with sleep. “Aim for your main protein intake earlier in the day,” Richardson advises.
- Caffeine: Avoid caffeine after 2 p.m. as it can disrupt sleep. Caffeine is a stimulant that affects sleep-promoting hormones. Foods and drinks like coffee, tea, energy drinks, and certain chocolates should be limited at night.
- Sugar: Stay away from sweets before bed. “They can spike blood sugar, lead to crashes later, and can mess with your ability to fall asleep,” Richardson states. Satisfy sweet cravings with fruits or naturally sweet snacks earlier in the day.
- Salty Foods: Consuming salty foods can increase thirst, prompting you to drink more fluids right before bed, which may lead to frequent bathroom visits at night. Spicy or fried foods should also be avoided, as they can lead to indigestion or heartburn.
How Does Eating Before Bed Impact Your Health?
Eating before bed can have several negative impacts, including:
- Disrupted sleep.
- Weight gain.
- Increased risk of acid reflux.
- Tooth erosion.
“Stomach acid in the mouth causes erosion of tooth enamel,” warns Dr. Sandip Sachar, a New York City dentist. Your saliva production decreases during sleep, leaving teeth coated in cavity-causing bacteria.
Are There Benefits to Eating Before Bed?
For some individuals, eating before bed may be beneficial:
- Preventing blood sugar dips: Those with diabetes may need a small snack to maintain stable glucose levels.
- Muscle recovery: Athletes and those with high energy needs might find protein before bed supports muscle recovery.
- Consuming more vitamins and minerals: Eating before bed could allow for additional nutritious options, curbing cravings and promoting better sleep.
- Sleep-promoting foods: You can include foods such as dairy milk, nuts, or tart cherries in your bedtime snack.
How to Decide
While eating right before bed might disrupt sleep for some, it’s not universally applicable. Genetic differences in digestion and metabolism can influence how individuals process food. Some may tolerate eating closer to bedtime without issues, while others may require a longer digestion period.
“Those with variants in the MTNR1B gene may face a higher risk of blood sugar issues when eating late,” says Ordovas. “Our genetics influence how we digest food, sensitivity to caffeine, management of blood sugar, and how food affects our sleep.”
When unsure, consider consulting a healthcare provider or registered dietitian, especially if you notice any unusual changes in your sleep, digestion, or energy levels.
