The Bedtime Snack: To Eat or Not to Eat Before Bed?
Mariah May, CSCS
It is largely accepted that eating before bed is “bad” for you. But that simply isn’t the case for everyone. There are alot of factors that play into eating before bed that could have positive or negative results. In this blog post, we'll look at some of the science behind eating before bed, dispel some common misconceptions, and provide ideas for making healthy bedtime snack choices.
Does Eating Before Bed Cause Weight Gain?
One prevalent myth suggests that consuming food before bed leads to weight gain. This is not the case for everyone, the key lies in the type and quantity of food consumed. Opting for nutrient-dense snacks in moderation can actually have positive effects on metabolism and muscle repair during sleep. Some data has shown that when active individuals consume a light high protein snack (about 150 kcal) before bedtime, about 1-2 hours, it helps improve muscle protein synthesis while they sleep. Getting in casein protein specifically before bed could be especially beneficial because it releases amino acids slowly keeping your body supplied for a longer period of time, these proteins can be found in milk, cheese, and yogurts. In short, eating a small protein packed snack before bed can actually prove beneficial.
How Can Food Affect My Sleep?
Understanding the relationship between sleep and nutrition is essential. When large meals containing a lot of fat are eaten before bed it can cause acid reflux, affect the quality of sleep that you get negatively, and lengthen the amount of time it takes to fall asleep. Digestion requires energy for a long period of time. Energy that while you are sleeping, your body could be using for basic maintenance, but instead is going into overdrive trying to break down heavy meals.
On the other hand, light snacks that combine complex carbohydrates and protein can provide a steady release of energy throughout the night. This can aid in maintaining blood sugar levels and preventing disruptions in sleep.
Ideal Bedtime Snacks:
Choosing the right bedtime snacks is crucial for promoting a good night's sleep. Some foods that contain tryptophan, serotonin, and melatonin can help you fall asleep faster. Consider options like:
Kiwi Fruit
Nuts
Milk
Tart Cherry Juice
Lean Protein
Unsaturated fats (healthy fats)
Foods to Avoid Before Bed:
Certain foods and beverages are best avoided close to bedtime due to their potential to disrupt sleep. These include:
Anything With Caffeine (coffee, tea, etc)
Spicy and acidic foods: These can cause indigestion and discomfort.
High-sugar snacks
Alcohol
Takeaways
So is eating before bed bad? It depends! Everyone is different and has different needs with calorie intake, metabolism, and how our bodies react to foods at different times. In general try to avoid large heavy meals close to bedtime to avoid indigestion and poor sleep. Try small snacks with protein to improve muscle protein synthesis or foods with natural sources of melatonin to help sleep. Take some time to try different bedtime routines out and see what works best for you!
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/https://www.sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed#:~:text=View%20Source%20.-,Risks%20of%20Eating%20Before%20Bed,can%20also%20lead%20to%20obesity