Eating before bed and obesity

Eating before bed and obesity

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 could 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 dietitian 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 Sine 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.”

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 eaten than is burned for a period of time. Even during sleep, calories are burned, which is converted 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 about when you eat, but how much and what kind of food," says Svanfeldt. "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 could 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, “Eating a carbohydrate-rich meal around bedtime may 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 after eating, and protein helps with muscle repair and recovery.”

sleep quality

"Once it's bedtime, it's not a good idea to eat any food because your circadian rhythm will be, in essence, shutting down your digestive system overnight," says neuroscientist, psychologist and sleep expert Dr. Lindsey Browning. This means that eating when your body thinks you should be 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 an important function,” Browning says. Which means the body is not ready to digest food during the night when it thinks it should be asleep.”

She explains that “eating late, or even during the night, can cause a disruption to the circadian rhythm, as the body will think that it should be awake, and therefore a person can have difficulty sleeping. Meanwhile, if a person goes to bed hungry, they may make an effort to fall asleep because their body will be restless because they are hungry. If a person eats too much too late [late, right before bed], they may develop 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.

"Having 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 boosts the production of the sleep hormone," Browning says.

Turkey sandwich

Browning adds that “another ideal bedtime snack is a turkey sandwich with brown bread, [it can enhance sleep quality] because turkey is also high in tryptophan,” recommending avoiding any fatty food before bed because it is likely to They are difficult to digest and lead to indigestion, and eating foods rich in sugar before bed will release a lot of energy quickly, making a person more alert rather than helping them relax.”