5 reasons why you shouldn't eat at night

 

5 reasons why you shouldn't eat at night

You got busy during the day with work and so many other things, and you forgot to eat.

It was not until 11 pm that you noticed the hunger pangs in your stomach; hurriedly you start turning semo at that time of the night.

This is eating at night leads to;

1. Acid reflux

Eating so soon before

you fall asleep can increase acidity in your stomach and cause chest pains or acid reflux.

When you eat food and lay down, your stomach has a difficult time digesting it, it causes your lower oesophagal sphincter to loosen, and this causes food to come up.

It can also lead to more severe diseases like Peptic ulcer and infection with the H’ pylori virus, which causes bloating.

2. Weight gain

Yes, the calories you eat at night makes you gain more weight than during the day.

This is because of changes in hormones, body temperature, reduced physical activity and the process of digestion slowed down at night. It also reduces glucose tolerance and which can cause diabetes.

3. Affects concentration and memory

If you eat at night it damages the hippocampus of the brain. The Hippocampus of your brain is responsible for memory. This was based on research carried out on mice.

4. Affects your sleep

Some heavy foods and drinks like caffeine and chocolate might interupt your sleep and keep you awake at night. This can lead to insomnia.

5. Affects circadian rhythm

Your circadian system is how your internal body works based on the 24 hours in a day. It tells you when to sleep and when to stay awake.

Eating food at night affects your body clock. Cortisol which is a stress hormone is at its highest at 8 a.m which makes you get up from your bed and go about.

It is at its lowest by 3 a.m. In the afternoon, your energy levels are high which makes you hungry. By evening, cortisol reduces and declines, and you start feeling like sleeping. Eating at night increases your stress level and affects digestion.

Tips for Nighttime Snacking

Make Healthy Choices

If you’re going to have a bedtime snack or late dinner before bed, try and steer clear of sweets and junk food. Foods that are high in sugar and unhealthy fat aren’t great before bed—they are usually high in calories and can trigger cravings for more. For example, when you swear you’re just going to have one Oreo but end up eating a whole row. Hey, sometimes it happens, but it’s not a good habit to get into.

Some good nighttime snacks include complex carbs like whole grains, fruits or veggies or a protein or small portion of fat. This snack will give you a little energy going into bedtime, keep you full all night and keep your blood sugar stable while you sleep.

How Long Before Bed Should you Stop Eating?

So, what’s the rule here? Should you wait 30 minutes before going to bed after eating just like your mom always made you wait at the pool? Nope, you should actually allow more time. Experts recommend waiting at least three hours after you’ve eaten to go to bed. This allows your body time to digest your food so you’re not up at night with an upset stomach, indigestion or heartburn.

 

That being said, don’t forego a meal to follow this rule. Life happens. If you don’t get home until 8:30 p.m. and want to be in bed by 10 p.m., you shouldn’t skip dinner just because you won’t have three hours between eating and bedtime. The three-hour rule isn’t a “must,” it’s just a guideline to follow when you can (much like the 30-minute rule at the pool).

 

Try Fasting

Many dietitians and nutritionists suggest a fasting period at night to increase weight loss and healthy metabolism. Some popular options are 12- or 15-hour fasting schedules. For example, if you’re on a 12-hour fasting schedule, you would only eat for 12 hours of the day. So, you eat from the first thing you eat for breakfast to last thing you eat, whether that’s dinner, dessert or a snack, let’s say from 8 a.m. to 8 p.m. Then, from 8 p.m. to the next morning at 8 a.m., you fast. Not only can fasting help with weight loss, but it can also help you improve your sleep. If you don’t eat past 8 p.m., you aren’t stuffed from a huge meal right before you crawl into bed. Your body has already started to break down your last meal, so you don’t have heartburn or indigestion when it’s time for bed either.

 

You may still be a little confused whether or not eating before bed is good or bad and that’s probably because there isn’t a definitive answer. You have to find the eating schedule that’s right for your lifestyle and body—everyone’s different. What works for your partner might not work for you. You may be on a different eating schedule than your best friend. But whether you thrive on late-night snack or prefer to stick to the three-hour rule, try and make healthy choices and listen to your body so that you stay healthy and get your best, most restful sleep.