Are you plagued by doubts about what to eat before bed? You've probably felt hungry just before bed, or wondered if it could affect your sleep, your weight, or your digestion. This is a topic that generates a lot of controversy, both among health professionals and in everyday life. Every day, we receive contradictory messages: whether eating at night makes you gain weight, whether what you choose to eat is important, whether it helps or hinders your rest... That's why we're going to clarify everything in this comprehensive article. You will discover once and for all how food and nighttime schedules influence well-being, weight, and sleep quality., and what strategies to adopt to dine without regrets or discomfort.
The relationship between food and sleep is much more complex than it seems. What you eat, how much you eat, and when you eat dinner can make the difference between sleeping peacefully or having a restless night.. That's why, in the following lines, we unpack expert advice, the latest studies, and the most widespread myths to offer you clear guidance, adapted to current trends and with a practical and natural approach, just like any trusted professional would.
Is it harmful to eat before bed? Myths and truths
For a long time, it has been repeated ad nauseam that Eating dinner late or eating just before going to bed is harmful and makes you gain weight.. But how much truth is there in this? The answer isn't so clear. According to the latest studies and the opinions of nutritionists, The impact depends on several factors: the type of food, the amount eaten and the time at which the meal is eaten..
On one hand, Eating a large dinner too close to bedtime can make digestion difficult, cause acid reflux, and increase the risk of being overweight.This happens because going to bed on a full stomach slows down the digestive process and the body tends to store energy in the form of fat, especially if simple carbohydrates or saturated fats predominate.
On the other hand, Going to bed hungry can disrupt sleep and destabilize blood sugar levels, causing nighttime awakenings and a feeling of fatigue the next day.. Likewise, prolonged overnight fasting can promote the release of hormones that induce fat storage if it becomes habitual.
The key, according to experts, is in Keep dinner light, with appropriate foods and at least two hours before sleepingThis facilitates digestion and prevents discomfort or interruptions in sleep.
Does eating before bed really make you gain weight?
There is a widespread belief that Eating at night, even if it's little, inevitably makes you gain weight.However, science clarifies that weight gain does not depend so much on the time but on of the total caloric balance and the type of foods selected.
If during the day your diet is balanced and the energy intake is adjusted to your needs, A small bite before bed won't change your weight.The problem arises when nighttime eating becomes a source of extra calories that exceed your requirements, or if you overindulge in ultra-processed foods rich in sugars and saturated fats.
Another aspect to keep in mind is that metabolism slows down at night, so foods eaten close to bedtime are digested more slowly. Additionally, insulin sensitivity decreases, especially in sedentary people, which facilitates fat storage if dinner is high in simple carbohydrates.
However, there are no magic hours: Weight gain is a consequence of sustained caloric excess, not just a single meal before bed.
What to eat for dinner to sleep well? Recommended foods
According to various nutritionists and recent studies, The ideal dinner is one that provides satiety, promotes sleep and facilitates digestion.Always prioritize fresh, minimally processed foods, low in fat and simple sugars, but rich in lean protein, fiber, and micronutrients.
These are some of the most recommended foods for the night:
- Oats: Rich in melatonin and magnesium, it helps relax the nervous system and promotes sleep. You can enjoy it as a hot porridge or cold overnight oats.
- Almonds and walnuts: They provide tryptophan, magnesium, and healthy fats. A small handful is enough to feel full and promote relaxation.
- Banana: A natural source of melatonin and serotonin, as well as potassium and magnesium. You can eat it alone or on toast with nuts.
- Chicken, turkey and blue fish: Lean proteins that aid muscle recovery and are rich in tryptophan, an amino acid that stimulates melatonin production.
- Greek yogurt or kefir: They provide protein, calcium, and probiotics. Eating a small bowl of fruit can fill you up without overloading your stomach.
- Kiwis: Low in calories and rich in serotonin and antioxidants, eating one or two before bed can improve sleep quality.
- Green leafy vegetables (spinach, chard): Rich in magnesium and easy to digest if steamed or sautéed.
- Relaxing infusions: Chamomile, passionflower, and valerian, due to their apigenin and flavonoid content, promote rest and can be taken after dinner.
- Cherry juice: Natural cherry juice is a recognized source of melatonin and can improve sleep duration and quality.
Foods to avoid before bed
Not all foods are created equal when it comes to helping you fall asleep or avoiding nighttime discomfort. Some can seriously interfere with rest, cause indigestion, heartburn or sugar spikes. that disrupt the sleep-wake cycle.
It is advisable to reduce or avoid before sleeping:
- Caffeine: Found in coffee, tea, chocolate, and energy drinks, it can remain active for several hours and delay sleep.
- Alcohol: Although it appears to make you sleepy, it actually disrupts the quality of sleep and fragments it.
- Fatty and fried foods: Such as sausages, cured cheeses, and fast food. They are difficult to digest, promote reflux, and increase empty calories.
- Spicy foods: They can irritate the gastric mucosa, cause heartburn and affect body temperature.
- Simple carbohydrates: White bread, pastries, white rice, or refined pasta. They quickly raise blood glucose levels and can cause nighttime awakenings.
- Sugary soft drinks and carbonated beverages: They can cause bloating, digestive discomfort, and make it difficult to sleep.
- Very acidic or fizzy fruits: Such as orange, pineapple or lettuce, as they can cause gas or discomfort.
What is the best time to have dinner?
The ideal time for dinner depends on the pace of life and metabolism of each person, although most experts agree on leaving a margin of approximately 2-3 hours between dinner and bedtimeThis ensures that the digestion process has progressed, and significantly reduces episodes of reflux, heartburn, and a feeling of heaviness.
If you are one of those who usually train in the afternoon or have dinner very early, A small, healthy snack just before bed can help prevent nighttime hunger pangs and improve muscle recovery.. Of course, keep the portion light and choose easily digestible foods.
Moreover, Eating dinner too late or just before going to bed can disrupt the nocturnal drop in blood pressure and alter the circadian rhythm., according to recent studies. This translates into less deep sleep and greater fatigue the next day.
Quantity matters: How much to eat at night
It's not just the what and the when that matters, but also the amount of food eaten at night. Overeating at dinner can cause digestive discomfort, a feeling of heaviness, and difficulty falling asleep.. In addition, it promotes overall caloric excess, which can translate into weight gain over time.
The most effective recommendation is opt for light dinners, avoiding large dishes and opting for small portions lean protein and vegetables. If you feel hungry after dinner, you can have a light piece of fruit or natural yogurt, but avoid late-night binge eating.
If you train in the afternoon, add some more protein to promote muscle recovery, but don't overdo it. The key is to Listen to your body and eat only until you feel satisfied, not full..
Relationship between nutrition, sleep and performance
Science has shown that Proper nighttime nutrition is essential not only for weight control, but also for optimizing recovery and performance, especially in athletes.Not getting enough sleep or getting poor quality sleep impedes muscle regeneration, disrupts metabolism, and makes it difficult to achieve physical and cognitive goals.
Some nutrients such as tryptophan, melatonin, magnesium, and vitamins A, C, D, and E They are associated with better sleep quality, less inflammation, and improved physical and mental performance. Therefore, it's a good idea to choose foods that provide these benefits, especially at night.
Restful sleep helps regulate hormones, reduces the risk of injury, and improves mood and concentration the following day. Therefore, take care of what you eat for dinner and give importance to rest. contributes to your overall well-being.
Practical tips to improve dinner and sleep
- Plan your dinners: Prepare ingredients ahead of time and avoid improvisation. This way, you can choose healthier options that suit your needs.
- Always have dinner at the same time: Helps establish a stable circadian rhythm and improves sleep quality.
- Keep dinner light: A plate of lean protein, vegetables, and a small portion of complex carbohydrates is sufficient.
- Avoid screens and stress just before bed: In addition to nutrition, taking care of sleep hygiene is essential.
If you have any special conditions, such as reflux, diabetes, or sleep problems, consult a healthcare professional to tailor your nighttime diet to your specific needs.
What if you get hungry just before bed?
Although it is ideal to avoid eating in the last hour before going to bed, There are situations in which nighttime hunger becomes present., especially if you've had an early dinner, worked out, or had a more active day than usual.
In those cases, you can opt for a small and healthy snackSome ideas recommended by nutritionists include:
- A small banana with a teaspoon of nut butter
- A handful of almonds or walnuts
- A glass of hot skimmed milk
- Hummus with carrot or celery sticks
- A bowl of natural yogurt with half a kiwi
The key is in Do not exceed the quantities and choose foods that are not difficult to digest and do not disrupt the quality of sleep.This way, you can curb your appetite without sabotaging your health goals.
