Is it harmful to eat something before going to bed? Or does a late dinner even promote sleep and digestion?
As with so many other topics about sleep, opinions and prejudices vary widely about eating.
In order to really get to the bottom of the subject, I have read many current studies for you and learned some surprising and interesting facts.
I have summarized the most important points for you as clearly as possible in the following article:
As you can see, there are a lot of recommendations on what to and shouldn’t eat before bed.
Index
Well-known wisdom about sleeping and eating
You are sure to know one or two wise sayings on the subject of sleeping and eating.
- A full stomach doesn’t like studying
- You should rest after eating
- Eat breakfast like an emperor, lunch like a king and dinner like a beggar
In many southern countries, an extended nap, the so-called siesta, is part of the daily routine – and you will certainly not hear the term “digestive sleep” for the first time either.
- However: In addition to the decision to eat (or not), the choice of food also plays a role.
- Some of them have a stimulating effect (e.g. spicy food ), others in turn are drowsy (soothing sleep tea ).
The body has a finely balanced energy budget, which is based on daily routines and exertions.
Note: This internal clock also influences sleep. You can read more about this here: Everything about sleep phases .
The body’s energy balance
In general, health professionals recommend consuming the most nutrients at breakfast and lunch, as the body needs more energy during the day than at night.
- However, this can change quickly with a simple change in working hours.
- The habit of exercising later in the day also affects your body’s energy balance.
Conclusion: Your very personal daily routine is the only fundamental factor in determining the amount of energy your body needs.
The meals influence the daily rhythm
Anyone who has a normal daily routine and eats a very fatty and high-calorie food late at night will find that they have problems sleeping peacefully.
- The body has to process the many foods ingested and does not come to rest.
- Normally, the body uses the time of sleep to break down proteins and regenerate the body.
If, on the other hand, he is busy with digestion, the organs are stressed unusually. It can lead to lack of sleep and sleep disorders .
Is dinner always unhealthy?
Avoiding too much fat or eating too much in the evening does not mean that you have to forego all food.
For example, to sleep better and wake up rested, you shouldn’t go to bed hungry either.
- Rather, it helps to have those foods for dinner that do not stress the body and promote its digestive functions.
- These foods include long-chain carbohydrates, low-fat meat or fish dishes, cooked vegetables or certain fruits.
Such foods are easier to digest than fat and are therefore suitable for a more peaceful sleep.
Tip: Watch your body very closely. Certain foods (including those from the following list of recommendations below) may have a stimulating effect.
How exercise in the evening affects your sleep and diet
If you do sports in the evening, you should definitely eat something before going to sleep.
- Anyone who does not do this ensures that lost energy is not regenerated and the body is restless.
- Conversely, when you have a light dinner of the positive foods mentioned above, you are adding new nutrients to your body.
These are then slowly processed overnight and you wake up fit and rested in the morning.
It is best to plan exercise early enough during the day.
If you exercise regularly in the evening and then have to eat very late (because the body demands it), then you should think about exercising in the morning instead.
When should you eat before going to bed at the latest?
For a large, fatty dinner, experts recommend waiting at least four hours before going to bed.
- This gives the body time to digest the food in peace.
- For light meals or very active digestion, one to two hours are enough.
Depending on how your day went and how much effort you had in the evening, you should adjust your diet so that your body is always well supplied.
Hunger should be avoided as well as feeling full.
Which foods have a positive effect on your sleep?
In addition to the time of ingestion, the quality of the food is of course also decisive.
Even if you shouldn’t eat fatty fish late at night, salmon for lunch, for example, can improve the night’s sleep because it has many important nutrients.
The following list shows you some of the foods that can have a positive effect on your sleep:
Foods that have a positive effect on sleep
- Whole grain pasta or rice: the complex carbohydrates are broken down by the body in a slow process.
- Salmon or tuna (for lunch ) : delicious fish that also provides the body with the important vitamin B6.
- Fish oil (for lunch): If you only eat a little fish, there are also capsules for the intake of valuable omega 3 .
- Chicken breast : Chicken or turkey is ideally seared in a little fat before going to bed
- Asparagus: a supplier of many important vitamins
- Apricots: an ideal snack as they are low in sugar
- Bananas : the potassium and magnesium they contain promote sleep
- Cooked vegetables: frozen vegetables in particular can be prepared quickly with little fat
- Popcorn (salted) : if you want to snack, then it should be as low in fat as possible and rich in fiber
What foods are bothersome if you eat them before bed?
Any food that is difficult to digest should be avoided at dinner if possible.
In particular, very fatty foods disturb the night’s sleep.
Legumes, cabbage, fatty meat, and very sugary or spicy foods can also have a negative impact on sleep.
Foods that negatively affect sleep
- White bread: If you choose traditional supper, you should always use whole-grain bread instead of white bread and use lean spreads such as cottage cheese
- Fried fish or chicken : Too much fat in the evening makes you feel full and burdens the organs with unnecessary digestive work.
- French fries : A typical accompaniment to all types of fast food. But also too greasy for a good night’s sleep.
- Cake and chocolate: the sugar can turn into a sleepless night. The body is whipped up and activated by the energy boost.
- Potato chips: See French fries, there are often hot spices that upset the stomach and encourage you to drink a lot.
How drinks affect your sleep
In addition to the foods you eat, drinks can also make you sleepy.
It is generally known that drinks containing caffeine such as coffee or Coca Cola stimulate and suppress tiredness.
- The consumption of alcoholic beverages is also responsible for a restless night.
- From the second or third glass, alcohol affects the second phase of sleep and creates confused dreams.
Those who drink too much tend to sweat more in their sleep – or they wake up during the night and have to go to the bathroom. Afterwards, many people find it extremely difficult to go back to sleep.
Real nightcap, on the other hand, is warm milk with honey or a little nutmeg, as well as an herbal tea made from chamomile, fennel or peppermint.
Tip: You can find more information about sleep and nerve teas here .
How diets affect your sleep
New diets keep coming into circulation that propagate very different dietary rules.
Among other things, “slim in your sleep” diets that supposedly shed the pounds overnight.
- In fact, there are mechanisms that the body uses to supply the body with new energy and to break down pollutants during the resting phase.
- According to nutrition experts, it is better to avoid stimulating fat burning during sleep.
Do not starve the body unnecessarily
Those who go to bed feeling hungry often wake up at night and then often eat twice as much uncontrollably.
A balanced and healthy diet and exercise before bed are much more effective than dieting in keeping your body healthy.
Closing word
Since we spend a third of our life in bed, it is worthwhile to take a closer look at your own sleep. Even apart from eating habits.
Very few of us give much thought to our own night’s sleep – after all, we have already got used to routines that usually go back to childhood.
Note: You can find more tips with which you can significantly increase the quality of your sleep here: Sleep better .
Set up your bedroom optimally
One thing to start with today is furnishing your bedroom .
- Is your pillow really comfortable, or do you wake up tense all the time?
- Depending on the sleeping position, different variants (e.g. a side sleeper pillow) can be useful.
The right pillow is one of the cheapest ways to improve your sleep quickly and effectively.
Tip: You can find more information about the different variants and the best recommendations here: Pillow test .
Start with your personal sleep ritual
One of the best (and completely free) ways to get a good night’s sleep is with a daily routine
- You may consciously switch off your smartphone before going to bed in order to calm your thoughts.
- Or you can prepare a sleeping tea with calming herbs and enjoy it with an exciting book.
- Sleep researchers also recommend keeping a journal or mediation to banish the day’s worries from the bedroom.
You are also welcome to continue browsing through the sleep guides on this page – or the best way is to bookmark ( CTRL + D ) to come back here later.
I created Sleep Knowledge to share my interests and experiences on healthy sleeping with others. On this page I am therefore dealing with interesting questions about the optimal night’s sleep & everything else that goes with it.