Eating before bed is a controversial topic, as the common perception is that we should avoid eating late, as it may cause weight gain. This perception is due to the assumption that the body does not have time to digest food before bed, which might mean that instead of using it as energy it is stored as fat, Live Science reported.
slowed metabolism
When you sleep, your metabolism can slow 10% to 15% less than your waking hours, says dietician Dr. Melissa Burst, a spokeswoman for the Academy of Nutrition and Nutritional Sciences. To help the body digest food, you can stop eating it two to three hours before bed, and make sure that enough food has been eaten during the day and that the person feels full and satisfied.
digestion
But according to Sneh Svanfeldt, a registered dietitian, “When we eat, our bodies digest and absorb energy and nutrients from food,” so eating a large amount of food before bed can cause stomach upset as well as interfere with the body’s circadian rhythm, affecting to our sleep.”
Eating before bed
Quantity and type
It all depends on the type and amount of foods eaten before bed in terms of weight gain, Svanfeldt says, explaining that the body “gains more weight when more calories are taken in than it is burned for a period of time. Even during sleep, calories are burned.” Which turns into energy that supports the body’s organs, functions and tissues, although of course the body burns calories more frequently when we are awake and active.”
“It’s not just regarding when you eat, but how much and what kind of food,” Svanfeldt says. “Greasy and fried foods and eating too much or too quickly can cause stomach upset as well as acid reflux.”
She adds that weight gain from eating before bed might be due to some people eating energy-dense, low-nutrient snacks late at night, which can lead to increased energy intake and obesity, according to research published in Nutrition Reviews. Some studies suggest that eating late on a regular basis can lead to high blood pressure, cholesterol, and weight gain. But the nature of bodies differs from one another and each operates in unique individual ways.
Carbohydrates and sugars
Research results, published in the journal Obesity, show that those who eat a large meal close to bedtime tend to skip breakfast because they are still full, and they are also more likely to be overweight. According to Burst, “Maybe eating a carbohydrate-rich meal around bedtime will cause the body to store it as fat rather than as instant fuel,” because insulin spikes, signaling the body to store fat for energy reserves. Burst explains that the worst thing to eat late before bed is any foods that are high in sugar or fat, which have the same effect on insulin levels.
suitable options
Burst notes that there are no negative consequences as long as the person eats a snack in appropriate quantities before bed, stressing that “eating a larger meal too close to bedtime may lead to difficulty sleeping.”
“If you eat before bed, choose a small snack in the evening that contains some fiber and protein such as an apple and 1-2 tablespoons of peanut butter,” Burst adds. “Fiber helps slow the rise in glucose following eating, and protein helps in muscle repair.” and her recovery.”
sleep quality
Neuroscientist, psychologist and sleep expert Dr. Lindsey Browning says, “Once it’s bedtime, it won’t be a good idea to eat any food because your circadian rhythm will, in essence, be shut down below your digestive system overnight. This means eating when your body thinks you should. Being asleep is not helpful and can lead to digestive issues and difficulty sleeping.” Browning’s view appears to be supported by scientific evidence, including the results of a 2020 study published in the International Journal of Environmental Research and Public Health.
The study found that the timing of food intake can have a significant impact on sleep patterns. The research examined participants’ data from college students and evening meal times, which were set within three hours of bedtime, and concluded that eating later was a “potential risk factor for nocturnal awakening and poor sleep quality.”
“The circadian rhythm affects the digestive system, by controlling the production of digestive enzymes, which is one of the important functions. This means that the body is not prepared to digest food during the night when it thinks it should be asleep,” Browning says.
She explains, “Eating late, or even during the night, can cause a disturbance to the circadian rhythm, as the body will think that it must be awake, and therefore a person can have difficulty sleeping. Meanwhile, if a person goes to bed hungry, He may be making an effort to fall asleep because his body will be restless because he is hungry.And if the person eats too much too late [في وقت متأخر قبل النوم مباشرة] He may have indigestion and struggle to sleep well.”
Oats and dairy products
While experts don’t seem to agree on whether eating before bed is a bad thing or a good thing, it should be known that there are many foods that can help you sleep because they contain some sleep-promoting compounds, nutrients, and antioxidants, such as fatty fish like rich salmon. With Omega-3 and Vitamin D, two nutrients that regulate the happy hormone serotonin, which is also responsible for a healthy sleep-wake cycle. Oats contain the amino acid tryptophan, which contributes to the melatonin pathway and promotes good sleep. Foods that contain calcium and magnesium, such as dairy products, can also promote sleep.
“Eating a small bedtime snack consisting of a small bowl of oatmeal will provide complex carbohydrates, which means slow-release energy during the night, and dairy products contain tryptophan, which promotes the production of the sleep hormone,” Browning says.
turkey sandwich
“Another perfect bedtime snack is a turkey sandwich on brown bread,” Browning says. [يمكن أن تعزز جودة النوم] Because turkey also contains a high percentage of tryptophan, she advises avoiding any fatty food before bed because it is likely to be difficult to digest and lead to indigestion, and eating foods rich in sugar before bed will release a lot of energy quickly, making The person is more alert instead of helping him relax.”
