Is eating before bed bad for you? Debunking the myths

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It’s widely believed that eating before bed is bad for you, but is there any truth to this or is it simply a myth? Though there is a link between food and sleep, the relationship between the two is not clear-cut. 

There are some benefits to eating before bed, but the food you choose to eat and how much of it affects your body in different ways. 

This blog post looks at the effects of eating before bedtime and the foods to avoid. 

Is it bad to eat before bed?

While some believe that eating late at night can cause weight gain, others maintain that there is little evidence to suggest this is true.

The idea is that you don’t have a chance to burn off the calories you consume if you go to sleep straight after eating. In reality, your body needs energy at night to carry out essential repair work while you sleep. 

In fact, the number of calories you consume is more important than the time of day you eat. Eating too much will likely push you over your recommended daily calorie intake, leading to weight gain.

Worse still, when you’re tired, you’re more likely to turn to high-fat, sugary junk food to keep at bay those late-night hunger pangs.  

What time should you stop eating?

Experts recommend eating your last meal of the day at least three to four hours before bed so your body has time to digest it properly before you lie down.

This is particularly important for people who suffer from chronic acid reflux and heartburn, also referred to as gastroesophageal reflux disease (GERD). This is when acid flows from the stomach back into the throat. 

Lying down too soon after eating makes regurgitation more likely, leading to uncomfortable symptoms of heartburn and acid reflux. This will almost certainly prevent you from getting a good night’s sleep. 

The benefits of eating before bed

As long as you don’t eat too much or too near to your bedtime, then a healthy evening snack can help you to fall asleep quicker. 

In the past, some dieticians have recommended fasting in the evening to lose weight, but experts now think that going to bed hungry can have the opposite effect.

The hunger pangs will keep you awake, and your body is more likely to hold onto fat instead of using it to recharge and repair. 

Having a healthy snack before bed prevents you from overeating or ‘grazing’ on sugary food. Eating too much before bed could mean you exceed your daily calorie intake, which over time, can lead to weight gain. 

It can also help people with diabetes to regulate their blood sugar levels. Always check with a health professional before making any changes to your diet if you have diabetes. 

Best foods for sleep

Foods that contain melatonin and tryptophan are the best foods for sleep. Tryptophan is an amino acid found in some foods that increases the production of the sleep hormone melatonin. 

Foods that contain these essential components include: 

  • Milk

  • Dairy products, like cheese

  • Eggs

  • Nuts (a handful of walnuts or almonds)

  • Fruit, like berries and kiwi

  • Oats

  • Wholewheat bread

A bowl of low-sugar cereal with low-fat milk, cheese and crackers, or avocado on wholemeal toast are ideal bedtime snacks. 

Foods to avoid before bed

Eating a big meal before bed is likely to keep you awake, and, in particular, there are some foods that can make it harder to fall asleep.

Caffeinated drinks like tea and coffee, chocolate, and alcohol will keep you up for longer. You should also avoid food that is highly processed, spicy, or fried. This type of food is harder to digest and can keep you up during the night.  

If you suffer from acid reflux, avoid eating acidic foods, like tomatoes, chocolate, and citrus fruits, before bed. Foods high in acidic content can make the symptoms of acid reflux worse. 

The eating before bed myth – your FAQs

In this section, we answer some of your frequently asked questions on eating before bed. 

Can I sleep one hour after eating?

Going to bed straight after eating can make it harder to digest your food, causing heartburn, acid reflux and indigestion. Experts recommend eating your last meal of the day at least three to four hours before bed – this gives your body time to digest it before you lay down. 

Does eating before bed make you gain weight?

There is limited evidence that eating before bed increases weight gain, but it can lead to unhealthy eating habits. Snacking after dinner adds to your daily calorie intake, which over time can lead to weight gain  

Will going to bed hungry burn fat?

Traditionally people thought that fasting in the evening would help them burn calories while they sleep, but there is limited evidence to support this. Starving yourself before bed can actually lead to you storing fat. In fact, your body needs energy during the night to repair and recover for the next day. 

How late should I eat?

Your last meal of the day should be at least three to four hours before bed. This gives your body time to digest the food you’ve eaten before you lay down. This is particularly important if you suffer from gastroesophageal reflux disease (GERD). 

The bottom line on late-night snacking

When it comes to eating before bed, the type of food you eat and how much is more important than the time of day.

If your late-night snacking is pushing up your calorie intake, then it’s likely you will put on weight. To avoid grazing on sugary foods before bed, choose a healthy bedtime snack that is high in nutrients and low in sugar. 

If you’ve enjoyed reading this article, you might also like this post on why you shouldn’t sleep with your phone next to you.