Sleep is a crucial vital parameter for good and sound health because it helps in rejuvenating and restoration of body cells. There are many factors which affect human sleep like the food we eat, physical activity, emotional, and mental health of a person. We have heard from vedas and many researches that eating food before bed has a great impact on our sleep? So, today we will find out “Is eating bad before sleep?”
Nighttime eating is a term commonly used for eating just before bed. Well there are many views regarding nighttime eating whether it is beneficial or not. Some foods and healthy habits promote good sleep whereas other food and lifestyle patterns may delay your sleep badly.
Well, it’s not new that many viewers and people ask “Is eating bad before sleep?” because of the drawbacks associated with nighttime eating which includes weight gain, heartburn, nausea, poor sleep, etc. But that doesn’t mean that a person should not eat before bedtime.
Food (includes drinks too) and sleep have a deep connection. So, let’s understand which foods are helpful for your glorious sleep cycle and which delay sleep cycle.
Foods To Eat Before Sleep: Is Eating Bad Before Sleep?
In general, foods that accelerate relaxing phenomena in the human body are considered good for consumption during early and late hours of the day. Few of these foods are as follows which help in inducing sound sleep are –
1. Nuts
Are rich in antioxidants, healthy fats, fibers, minerals and vitamins. Nuts boost sleep quality as it promotes melatonin secretion, melatonin is known to regulate internal clocks and prepare you for sleep. Nuts are also rich in magnesium, which helps in improving sleep quality and also helps in decreasing inflammation. Best nuts are almonds and walnuts.
2. Chamomile Tea
Chamomile tea is one of the best herbal teas to improve sleep quality. It contains Apigenin, which binds to the receptors in your brain and thus promotes sleepiness along with decreasing insomnia. It is also rich in flavones which decreases inflammation. It also aids in diminishing anxiety, stress, and depression. Chamomile tea also boosts the immune system.
3. Kiwi:
Kiwi is full of nutrients like vitaminC, VitaminK, minerals like folates, potassium, dietary fiber, and carotenoid antioxidants. Sleep prompting effects of kiwi is attributed to the ability to release serotonin (a brain chemical that regulates sleep cycle), vitaminC and carotenoid antioxidants also helps in promoting sleep quality.
4. White Rice:
Yes surprise for many but white rice is a great choice because of its high glycemic index and high glycemic index promotes good sleep. But one should eat white rice in moderation and at least 2 hours before bed. White rice has fiber, minerals like folate, thiamine, and manganese, which makes it a great choice.
5. Fatty Fish
The combination of omega-3 fatty acids {fatty fish are high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)} and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin. Examples of fatty fish are salmon, tuna, trout, and mackerel.
Other food items which promote good sleep include oatmeal, banana, cherries, turkey, walnuts, milk and milk products.
Foods To Be Avoided Before Sleep
As we said that food not only helps in inducing sleep but many food items disturbs sleep cycle. These food items that we should avoid before sleep are –
1. Alcohol:
Any type of stimulant hinders the sleep cycle in general and alcohol is one of them. Alcohol causes relaxation of all muscles which increases sleep apnea and snoring. It also relaxes esophageal sphincter due to which acid reflux happens and can cause heartburn and nausea.
2. Fried Food
Fried food is difficult to digest therefore can lead to indigestion, heaviness, and bloating. For example fries, cheeseburgers, steak, pizzas, chips, etc.
3. Food with high water content
Hydration is important for good health but eating foods rich in water content disturbs sleep due to frequent urge of urination. This breaks the sleep cycle so if you are eating cucumbers, watermelons, celery, etc before bed then avoid it or eat a few hours before sleep.
4. Sugar:
Food with high sugar causes insulin spike. Insulin directly disturbs sleep patterns and may cause insomnia too. So, eating candies, cakes, muffins, icecreams, etc. will surely prove a nightmare in the long run for you.
5. Caffeine
People who sips cup after cup of tea and coffee suffer dramatically from sleep disorders. Caffeine is a kind of stimulant which disturbs the later part of the sleep cycle and decreases the REM part of the sleep cycle.
6. Tyramine Rich Food
To improve sleep quality, specialists recommend cutting out foods that have a high amount of tyramine later in the day. As tyramine causes the brain to release a natural stimulant that facilitates brain activity. This can make falling asleep more challenging. Foods rich in tyramine include tomatoes, soy sauce, eggplant, red wine and aged cheese.
Disadvantages Of Nighttime Eating
- Poor sleep
- Slow metabolism
- Digestive problems like bloating, heartburn, nausea, heaviness.
- Weight gain
- Diabetes
- Heart disease
Don’t Go To Bed Empty Stomach : Is Eating Bad Before Sleep?
One should avoid late-night snacking, but it is also not recommended that you go to bed hungry. Our body constantly needs energy to function, even during sleep. So, going to bed without a last meal means your body has less energy to rejuvenate and repair itself. Plus, with less energy, the body holds onto existing fat for energy, making it harder to lose weight and easier for weight gain to occur. Eating your last meal a couple of hours before bed helps you balance the need to avoid any hunger that distracts you from sleep, but also keeps you from feeling uncomfortably full and bloated.
Best Time To Eat Dinner
The best time to eat dinner is 3 hours before bedtime, allowing the stomach to properly digest and focus on preparing for sleep when bedtime rolls around the corner. Eating small amounts of foods like complex carbs, fruits, veggies, or a small amount of protein will satiate hunger pains and help you fall asleep faster. If you still find yourself feeling hungry as bedtime draws closer, consider a light and healthy late-night snack, like a cup of yogurt or a handful of nuts.
Also Read:
- Discover the Top 5 Antioxidant Superfoods That Fight Inflammation and Transform Your Health
- Elevate Your Health: Simple Ways to Incorporate Superfoods into Your Daily Meals
Conclusion
Sleep and food connection is quite complex as it changes from person to person. Yet in general eating a large amount of food close to bedtime generally isn’t a good idea. So try to have foods which help you to relax and feel light on your tummy.