Is It Bad to Eat Before Bed? Experts Say No if You Follow These Guidelines and Eat These Foods Instead

The allure of a late-night snack is undeniable. Whether it’s a comforting bowl of ice cream, a handful of something salty, many of us find ourselves reaching for something to eat as the day winds down. But does this night-time indulgence have a real curfew and how does it impact our sleep quality, weight and overall health? To shed more light on the matter, we spoke with Brandy Zachary, DC, IFMCP , Founder of Functional Medicine Academy, who shares the benefits and drawbacks of eating before bed, what foods to eat and proper guidelines.

What are the health effects of eating before bed?

“Eating too close to bedtime can indeed have some negative impacts, especially for our more mature [people],” says Dr. Zachary. Consuming large or heavy meals close to bedtime can lead to indigestion, heartburn and poor sleep. “Sleep quality can suffer as your body works to digest food instead of focusing on rest and repair. This can lead to disrupted sleep patterns and even insomnia.” Additionally, “for those managing blood sugar levels, late-night eating can cause unwanted spikes and dips, potentially affecting energy levels the next day," she adds.

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The timing of your meals can also impact weight management. Late-night eating is often associated with unhealthy food choices. “Weight management can also become more challenging, as our metabolism naturally slows down in the evening, making it harder to burn off those late-night calories,” explains Dr. Zachary. This can also increase the risk of chronic diseases such as diabetes and heart disease.

For some, however, a light, nutritious snack before bed can offer some benefits. Consuming a small amount of easily digestible food can help stabilize blood sugar levels, stave off hunger pangs and improve sleep quality. However, it’s crucial to emphasize that these benefits are contingent on choosing the right foods and practicing portion control.

Foods to eat and avoid before bed

Not every nighttime snack is “bad” to eat before bed. Some foods contain nutrients that have been linked to improved sleep quality, while others should be avoided altogether. The key lies in choosing the right foods:

Foods to enjoy: “Reach for sleep-promoting foods rich in tryptophan, magnesium and calcium,” advises Dr. Zachary. “A small handful of nuts, a serving of tart cherries or a warm cup of chamomile tea can actually support better sleep.” Other easily digestible options include:

• Greek yogurt
• Bananas
• Oatmeal.

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Foods to avoid: “Steer clear of heavy, greasy foods, spicy dishes and anything high in sugar or caffeine,” warns Dr. Zachary. “These can lead to indigestion, acid reflux and restlessness—all enemies of a good night's sleep.” Other foods to avoid include:

• Alcohol
• Food with too much fiber, like dried fruit
• Food with too much water, like watermelon
• Onions and tomatoes, which can cause acid reflux
• Energy drinks

Guidelines for eating before bed

While the occasional late-night snack is unlikely to cause significant harm, making it a regular habit can have negative consequences. To strike a balance between satisfying hunger and optimizing sleep, Dr. Zachary shares her guidelines:

• Time your meals: “Aim to finish your last bite at least two to three hours before hitting the pillow. This gives your body ample time to kickstart the digestion process,” she says.
• Portion control: If you do eat a late-night snack, keep portions small to avoid overloading your digestive system. “Think of it as a light snack rather than a full meal. A good rule of thumb is to keep it under 200 calories,” says Dr. Zachary.
• Mindful eating: “Listen to your body,” says Dr. Zachary. “If you're genuinely hungry, a small, nutrient-dense snack is better than going to bed with a growling stomach.” Other times, what you think is hunger might actually be thirst or boredom. Eating enough food during the day, especially protein and fiber, can also help prevent hunger at night.
• Create a relaxing bedtime routine: Engaging in calming activities like reading or taking a warm bath can help signal to your body that it's time to wind down instead of eat.

More on healthy eating:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .