Eating before bed is a controversial topic, as the common perception is that we should avoid eating late, as it could cause weight gain. This perception is due to the assumption that the body does not have time to digest food before bed, which could mean that instead of using it as energy it is stored as fat, Live Science reported.
slowed metabolism
When you sleep, your metabolism can slow down 10% to 15% less than during waking hours, says dietitian Dr. Melissa Burst, a spokesperson for the Academy of Nutrition and Nutritional Sciences. To help the body digest food, you can stop eating it two to three hours before bed and make sure that enough food has been eaten during the day and that the person is feeling full and satisfied.
digestion
But according to Sneh Svanfeldt, a registered dietician, “When we eat, our bodies digest and absorb energy and nutrients from food,” so eating large amounts of food before bed can cause stomach upset and interfere with the body’s circadian rhythm. , influencing our sleep “.
Eat before bed
Quantity and type
It all depends on the type and amount of foods eaten before bed in terms of weight gain, Svanfeldt says, explaining that the body “gains more weight when more calories are absorbed than it burns over a period of time. sleep, calories are burned. ” Which is transformed into energy that supports the organs, functions and tissues of the body, although obviously the body burns calories more frequently when we are awake and active. “
“It’s not just about when you eat, but how much and what kind of food,” says Svanfeldt. “Fatty, fried foods and eating too much or too fast can cause stomach upset and acid reflux.”
He adds that weight gain from eating before bed may be due to some people eating energy-rich, low-nutrient snacks late at night, which can lead to increased energy intake and obesity. according to research published in Nutrition Reviews. Some studies suggest that eating late on a regular basis can lead to high blood pressure, cholesterol, and weight gain. But the nature of bodies differs from each other and each operates in unique individual ways.
Carbohydrates and sugars
The research results, published in the journal Obesity, show that those who eat a large meal before bed tend to skip breakfast because they are still full and are also more likely to be overweight. According to Burst, “Perhaps eating a carbohydrate-rich meal before bed will cause the body to store it as fat rather than instant fuel,” because insulin rises, signaling the body to store fat for energy stores. Burst explains that the worst thing to eat late before bed is foods high in sugar or fat, which have the same effect on insulin levels.
suitable options
Burst notes that there are no negative consequences as long as the person eats a snack in adequate quantities before bed, noting that “eating a larger meal too close to bedtime can lead to difficulty sleeping.”
“If you eat before bed, choose a small snack in the evening that contains some fiber and protein like an apple and 1-2 tablespoons of peanut butter,” adds Burst. “Fiber helps slow the rise in glucose after eating and protein helps in muscle repair.” and its recovery. “
sleep quality
Neuroscientist, psychologist and sleep expert Dr. Lindsey Browning says, “Once it’s time to go to sleep, it won’t be a good idea to eat any food because your circadian rhythm will essentially be disrupted beyond under your digestive system at night. This means eating when your body thinks you should. Sleeping is not helpful and can lead to digestive problems and difficulty sleeping. “Browning’s view appears to be supported by scientific evidence, including the results of a 2020 study published in the International Journal of Environmental Research and Public Health.
The study found that the timing of food intake can have a significant impact on sleep patterns. The research looked at undergraduate participant data and evening meal times, which were set within three hours before bedtime, and concluded that eating later was a “potential risk factor for nighttime awakening and poor sleep. sleep quality “.
“The circadian rhythm affects the digestive system, controlling the production of digestive enzymes, which is one of the important functions. This means that the body is not prepared to digest food at night when it thinks it should sleep,” says Browning.
He explains: “Eating late, or even during the night, can cause a circadian rhythm disturbance, as the body will think it must be awake, and therefore a person may have difficulty sleeping. Meanwhile, if a person goes to bed. hungry, he may make an effort to fall asleep because his body will be restless because he is hungry. And if the person eats too much too late [في وقت متأخر قبل النوم مباشرة] He may have indigestion and trouble sleeping well. “
Oats and dairy products
Although experts do not seem to agree that eating before bed is a good or bad thing, it should be known that there are many foods that can help you sleep because they contain some sleep-promoting compounds, nutrients and antioxidants. such as fatty fish such as rich salmon, with Omega-3 and vitamin D, two nutrients that regulate the happiness hormone, serotonin, which is also responsible for a healthy sleep-wake cycle. Oats contain the amino acid tryptophan, which contributes to the melatonin pathway and promotes good sleep. Foods that contain calcium and magnesium, such as dairy products, can also promote sleep.
“Eating a small bedtime snack consisting of a small bowl of oatmeal will provide complex carbohydrates, which means slow-release energy at night, and dairy products contain tryptophan, which promotes sleep hormone production,” he says. Browning.
turkey sandwich
“Another perfect bedtime snack is a turkey sandwich with wholemeal bread,” says Browning. [يمكن أن تعزز جودة النوم] Since turkey also contains a high percentage of tryptophan, he recommends avoiding any fatty food before bed as it is likely to be difficult to digest and lead to indigestion and eating sugar-rich foods before bed will release a lot of energy quickly, making the person he is more alert instead of helping her to relax ”.
