Late dinners, long family gatherings with delicious treats, or snacks before bedtime—no matter what it is, you feel tired and ready for bed. But do you really sleep well after eating dinner right before bedtime?
Some experts will tell you that it is normal to feel sleepy after eating.
In fact, eating a large meal, especially one high in carbohydrates, before bed is very likely to disrupt your sleep. This is due to the unique relationship between food, sleep, and your metabolism.
First of all, falling asleep after a large meal leads to digestive problems. This is because an upright posture—whether sitting or standing—is generally better for digestion.
The way we metabolize food varies at different times within a roughly 24-hour cycle and usually slows down the closer you get to bedtime.
Sleeping after eating also lowers your arousal threshold (making you more likely to be awakened) and increases sleep fragmentation (causing you to wake up during the night). This affects your sleep quality and how deeply you sleep.
Although large meals late at night are problematic for the reasons mentioned above, it's important to know that food also affects your sleep.
Foods high in glucose and carbohydrates put you on a glucose roller coaster, leaving you feeling wide awake because the energy is there, but you no longer need it.
In addition, the small glass of wine you enjoy with dinner can also further disrupt your sleep.
Another consequence of poor sleep is that you have elevated glucose levels the next day and experience greater fluctuations. This, in turn, can lead to cravings and another glucose roller coaster. So, not only are you tired and unfocused, but you're also hungrier. (Have you ever noticed that you feel hungrier the next day if you eat dinner late?)
So what should you do for better sleep?
A balanced diet with vegetables and fruit (the latter in the early hours of the day), whole grains, nuts, and lean proteins is said to help improve sleep quality. A recent literature review from June 2022 shows that a healthy diet is associated with better sleep quality.
We also recommend that you wait at least 2-3 hours after a meal before going to bed.
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