Chicago Home and Lifestyles – Is late night snacking always bad?
We’ve all heard: “Don’t eat 4 hours before bed if you are trying to lose weight!” As if anything you eat close to bedtime will automatically turn to fat, like your metabolism simply turns off at night. We’ve also heard that all sorts of stomach problems can happen when eating too close to sleep. Let’s take another look at what science has to say.
Your body is capable of doing two things at once, including sleeping and digesting. But it may not be ideal for many people because of the way the gastrointestinal tract is set up. Sometimes the muscular valve at the bottom of our esophagus can remain open when you are lying down, and digestive juices flow back causing acid reflux or heartburn. It can also cause dyspepsia, more commonly known as indigestion. So, if you are prone to either of these conditions it may be a good idea to limit eating at least two hours before bed.
Of course, the amount of food and type can have as much effect as when you eat. A large, overly spicy or fatty meal accompanied by alcohol would make anyone’s stomach upset. So, your ideal nighttime snack is one that’s small, mild, and low in fat and fiber. Like a piece of toast and peanut butter.
But if you don’t have any of these issues like acid reflux or indigestion there really isn’t any reason not to have a small snack an hour or so before bed. A solid bedtime routine can signal your body and mind that it’s time to slow down and rest now. Along with other rituals like taking a bath or reading a book, eating a snack may help you unwind and prepare for a good night’s sleep. Many people (my husband is one of them) cannot sleep with a rumbling tummy. So, if you need a snack to stave off late-night hunger go for it!
The connection between weight gain and nighttime eating is incomplete. In truth, nighttime eating has little contribution to metabolic dysfunction. One theory is that eating later could alter your circadian rhythm which regulates metabolism, but it’s just a theory. Likely it has more to do with the nutritional value and the amount of food you are eating, no matter the time of day.
There are so many things that can affect our sleep besides nighttime eating. Caffeine, exercise, and anxiety just to name a few. If you are having trouble sleeping don’t jump to any conclusions. Try keeping a sleep journal for a few weeks to see where your problems may lie. If you notice you get less sleep after snacking at night try skipping it for a while to see if it makes a difference. But for most of us a small snack that isn’t extremely fatty, spicy, fibery or acidic shouldn’t be a problem. But I recommend finishing your snacks at least a couple of hours before lying down.
Kathleen Weaver-Zech and Dean’s Team Chicago
