Late-Night Eating Impact (2024)

FAQs

How late night eating can impact health? ›

So, extra calorie intake from late-night eating could trigger weight gain, which in turn can lead to obesity, diabetes and metabolic syndrome (a group of conditions that increase the risk of heart disease, diabetes and stroke) if you make it a habit.

May Cause Digestive Issues

According to a 2020 article in the International Journal of Environmental Research and Public Health, late-night snacking could lead to gastrointestinal discomfort during sleep, such as indigestion, heartburn and acid reflux.

While eating before bed may not be the best idea for some people, it can benefit others — it may actually curb nighttime eating and aid weight loss. Some evidence suggests that, rather than causing weight gain, eating a bedtime snack may help some people lose weight.

Research shows that eating high-calorie meals with large amounts of fat or carbohydrates less than an hour before bedtime can extend the time. View Source it takes to fall asleep. By contrast, eating meals high in carbohydrates at least four hours before bedtime can decrease the time spent awake in bed before sleeping.

Meal timing can also influence the production of hormones involved in regulating the sleep-wake cycle [10]. Consequently, late night eating can make it more difficult to fall asleep and reduce sleep quality, which can also negatively impact brain function.

The Effects of Snacking at Night

If you eat too many calories too often, you'll gain weight. Impact work performance and mental health. Overeating at night could cause symptoms like headaches, diarrhea, and stomachaches the next day.

Eating before bed can make it harder to fall asleep, and it can also trigger nighttime heartburn. Not to mention, having a meal when you are tired can lead to overeating—a habit that may eventually cause more health problems down the road. This article will go over what you should know about sleeping after eating.

Research suggests that, if possible, it's best to avoid eating for three to four hours before your usual bedtime, Dr. St-Onge said. That timing is likely better for your long-term health, and may also reduce symptoms of acid reflux, which can interfere with sleep, Dr. Hanlon added.

Scientists have discovered that avoiding late-night eating may help reduce aging markers in muscles and the gut, as well as significantly increase lifespan. You can advise patients to eat in accordance with their circadian rhythms by avoiding food 3 hours prior to sleeping.

You won't gain weight by merely eating later if you eat within your daily calorie needs. Still, studies show that nighttime eaters typically make poorer food choices and eat more calories, which can lead to weight gain. If you're hungry after dinner, chose nutrient-dense foods and low-calorie beverages.

What time should you stop eating at night to lose belly fat? ›

There's no set time you should stop eating to lose belly fat, but, as a guideline, you should avoid eating two to three hours before bed to stop it from disrupting your sleep and body clocks, which can cause belly fat gain. Studies show early dinners can help people lose weight.

It's important to make sure you're not eating within three to four hours of going to sleep, but it's also important to make sure you're not eating trigger foods—especially late at night.

Pro: Protein-filled snacks aid in rebuilding muscle while you sleep. Late-night eating can be a boost for your muscles if you worked out earlier in the day. Choose snacks that are high in protein, such as cheese, nuts, or chickpeas, to prep your body to rebuild while you sleep.

Takeaway. Nighttime eating has been associated with excess calorie intake, obesity, and poor health. If you're struggling to stop eating at night, some tips may help you change your habits. These may include eating more protein during the day, practicing relaxation techniques, and identifying your triggers.

Avoiding meals close to bedtime is a common piece of sleep hygiene advice. It is thought that meals close to sleep onset contribute to poor sleep quality through gastrointestinal discomfort, heartburn, and reflux [18,19].

So when exactly should you stop eating at night? Scientists can't agree on a single set time, but the consensus seems to be within three hours before bedtime. So if you go to bed at 11 p.m., don't eat after 8 p.m. Banishing late night snacks after that time could help alleviate the symptoms of acid reflux disease, too.

What Experts Say About Late-Night Snacking. "If you're hungry at night, you should eat something," says Sarah Pflugradt, M.S., RD, a family nutrition expert. "Eating at night will not slow down your metabolism, and if you're smart about snacking, you won't gain weight either.

No conclusive evidence suggests eating at night is automatically harmful to your health — but eating certain foods before bed may disrupt your sleep. In general, experts recommend eating your last meal or snack at least two to three hours before bed to give your body time to digest.