When you’re feeling peckish late at night, it can be tempting to grab a snack – but there are certain foods you should avoid if you want a good night’s sleep
Gobbling down a snack before bed might seem like an easy solution to late-night hunger pangs.
But experts warn this habit ruins a good night’s sleep, while triggering health problems and weight gain. Kicking off the conversation was Dr Jennifer Caudle, an Associate Professor at Rowan University-School of Osteopathic Medicine.
Obviously, it’s best to steer clear of tea, coffee and other energising beverages before bed, but she’s got a few more unexpected bits of advice up her sleeve. Taking to TikTok @drjencaudle, she said: “Chocolate sounds like a good idea most of the time, but before bed may not be a great idea.
“Why? It’s got caffeine also might give you a little heartburn. And let’s talk about heartburn, what other foods might give you heartburn? Whether it’s spicy foods or acidic foods or citrus foods or whatever, you should avoid those, ok?”
Dr Caudle also advised everyone to avoid hefty meals before they turn in for the night as such indulgence can undoubtedly lead to insomnia. She then added: “Another liquid I would avoid is alcohol, why?… It interrupts sleep notoriously, I would stay away from that.”
Aside from heartburn, night-time eating can wreak havoc on the body in other ways. Disrupted digestion, potential dental troubles, and even undesirable weight gain for those watching their figure are among the many unwelcome side effects.
Helen Bell, a nutritionist at the UK Care Guide told Gloucestershire Live: “When you lie down soon after eating, it can lead to acid reflux or heartburn due to the stomach acid travelling back up the oesophagus.
“I would [also] say that eating before bed can contribute to weight gain. With my clients, I’ve observed that late-night eating often leads to the consumption of high-calorie, low-nutrient foods like snacks and desserts.
“These foods are more likely to be stored as fat because your metabolism slows down during sleep.”
As a result, Helen recommends a no-eating window for two or three hours before retiring for the night, which she believes provides enough time for digestion and prepares the body for bedtime.
However, if you simply must eat before bed, some food choices are better than others. Helen explained: “When hunger hits you close to bedtime, I suggest opting for light, nutrient dense foods that are easy to digest.
“In my experience, a small serving of foods like a banana or a handful of almonds, can be beneficial. A small bowl of oatmeal or a cup of herbal tea can also be comforting and promote better sleep.
“Foods high in sugar, caffeine, and fat are best avoided before bed. I’ve seen that sugary foods can spike your blood sugar levels, leading to a subsequent crash that might wake you up in the middle of the night.
“Fatty foods take longer to digest and can cause discomfort or indigestion, making it harder to sleep. For those focused on weight loss, these foods add unnecessary calories and can disrupt your metabolism.”
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