If you care about your health and wellness, you're probably concerned about what you put into your body. You probably also wonder about what to eat and when to eat. Timing of meals and snacks may be important if you have health conditions like diabetes. However, in general, whether to eat shortly before heading to bed depends on your needs and other factors.
Separating Fact from Fiction
A popular and perpetuating myth is that eating too close to bedtime causes weight gain, but research indicates that isn't so, notes Ohio State University Student Health Services. If you consume more calories than you burn, you will gain weight, and if you burn more than you consume, you'll lose weight. From a weight gain perspective, the time you eats does not matter. So, loading up on food in the evening is no different than overindulging at any other time.
Sleep Considerations
Going to bed too soon after eating may contribute to sleep disturbances. A good rule of thumb is to eat, without overindulging, at least two hours before bedtime. For some people, it's more than simply avoiding that uncomfortable, too-full feeling. If you get heartburn, be particularly mindful of your food choices, as spicy foods may cause a flare-up when you lie down. If you are concerned about sleep disturbances, avoid high fluid intake around bedtime, as you may wake up needing to use the bathroom.
Acid Reflux Disease
Avoiding food right before bed also is important if you have gastroesphogeal reflux, or acid reflux disease. In that case, don't eat or drink three or four hours before bed. Acid reflux is a condition that causes food and stomach acid to travel back up the esophagus, causing heartburn, burning in the throat and other symptoms. When the larynx, or voice box, is affected, the condition is called laryngopharyngeal reflux.
Wait for Breakfast
Breakfast fuels the body at the start of the day, increasing energy and helping you to make healthier choices in both diet and exercise. Skipping breakfast often leads to overeating later in the day and making poor choices, like eating candy and convenience foods when the need to eat becomes urgent. Fasting also may increase the body's insulin response, resulting in fat storage and weight gain. Eating breakfast may help you shed excess pounds and it reduce the risk of obesity while encouraging healthy eating throughout the day.
References
- MayoClinic.com; 10 Tips for Better Sleep; July 2009
- Duke University Health System: Laryngopharyngeal Reflux (Acid Reflux)
- MayoClinic.com; Put a Little Scrooge in Your Diabetes Self-Management; Nancy Klobassa Davidson, et al.; December 2009
- Ohio State University; Medical Mythbusters -- Eating Late at Night Makes You Fat!; Angie Walker, et al.; July 2009
- MayoClinic.com; Breakfast: Why Is it So Important for Weight Loss?; Katherine Zeratsky; July 2009
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