How long before bed should you stop eating?
Most medical professionals recommend a gap of 2 - 4 hours between your last meal and bedtime. ⏱️
This timeframe allows your body to digest the food adequately, reducing the risk of discomfort or disturbances during sleep.
Digestion [1] is a process that requires energy and can keep your body active, potentially interfering with your ability to fall asleep if food is consumed too close to bedtime.
What are the risks of eating before bed?
Eating right before bed can lead to several health implications.
A heavy meal right before bed can keep your body working through the night, affecting sleep quality. 🏋️
A study [2] of 793 students found that individuals who ate within 3 hours of their bedtime were more likely to experience nocturnal awakenings than those who ate earlier.
However, the study did not find a link between eating and the time it takes to fall asleep or overall sleep duration.
Lying down soon after eating also increases the risk [3] of acid reflux and heartburn. 🤢
Overall, eating a large meal close before bedtime can be disruptive to your sleep.
So, what should you avoid?
You should refrain from eating large meals within 3 hours before bed to prevent yourself from disrupting sleep.
Consuming caffeine or alcohol just before bed can significantly impair sleep quality.
But some foods may actually benefit your sleep routine.
We’ll have a look at these further down. ⏬
Are there any benefits to eating before bed?
Despite the risks, there are indeed some benefits to eating before bed.
For individuals with diabetes, a pre-bedtime snack can stabilise blood sugar levels, warding off nightmares or sweating that disrupt sleep.
Many argue that eating before bed also causes weight gain [4].
However, this is mainly due to the extra calorie intake and bad habits, not that you are more likely to gain weight at night. 🍔
In fact, a study [5] found that a bowl of cereal 90 minutes after dinner could reduce calorie intake by 397 calories per day.
What foods should you eat before bed?
Certain foods high in tryptophan, serotonin, or melatonin aid in faster sleep onset.
For instance, tart cherry juice [6] is renowned for its high melatonin content.
Drinks that promote relaxation, such as hot chocolate and Horlicks, may also have sleep-inducing benefits. 🫖
Satisfying hunger or cravings could make falling asleep easier.
If you often feel hungry before bed, try consuming light, healthy snacks like nuts, yoghurt, or a few squares of dark chocolate, which can quell the sweet tooth craving.
You should also try to eat more throughout the day to prevent yourself from feeling hungry at night.
Final thoughts
The general consensus might be to avoid food before bed.
However, the truth isn't so black and white.
A light, healthy snack may actually prevent the tossing and turning associated with hunger pangs.
Larger meals should ideally be consumed 2 - 4 hours before bed to ensure proper digestion.
Moreover, those with health conditions like diabetes [7] should seek advice from healthcare professionals to tailor their night-time eating habits accordingly.
Take a look at our sleep hygiene article for more advice about improving your bedtime routine.
Frequently asked questions
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Will you gain weight if you eat before bed?
It's a widespread belief that eating before bed leads to weight gain, but the evidence supporting this claim is shaky.
Several studies [4] have indeed observed a link between eating before bed and weight gain.
But this association is primarily due to the consumption of extra calories from additional food intake late at night rather than the body being more prone to weight gain during nighttime hours.
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What are the side effects of sleeping immediately after eating?
Going to bed right after having a light dinner may lead to the backflow of stomach contents into the oesophagus, causing symptoms of GERD [8] (gastroesophageal reflux disease) and heartburn.
This risk increases if your stomach hasn't fully emptied before you lie down.
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Can you die from sleeping after eating?
There is no evidence to suggest you can die if you sleep immediately after eating.
However, eating right before bed is not the healthiest.
If you sleep on a full stomach, you may experience digestive issues, acid reflux, heartburn, and other symptoms.
Our article above unpacks everything you need to know about eating before bed.
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References
- 1 https://www.ncbi.nlm.nih.gov/books/nbk544242/
- 2 https://www.ncbi.nlm.nih.gov/pmc/articles/pmc7215804/
- 3 Association between dinner-to-bed time and gastro-esophageal reflux disease - PubMed
- 4 Meal timing influences daily caloric intake in healthy adults - PubMed
- 5 Evening ready-to-eat cereal consumption contributes to weight management - PubMed
- 6 Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality - PubMed
- 7 Diabetes - NHS
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