Getting ready for bed, you realize that you are hungry! Is it right to eat something before bed or should you just go to bed hungry? Studies show what happens if you go to bed hungry and what to do if you eat right before bed.
You won’t sleep as well
Your brain will not let you fall asleep, it will be too busy and alert because you are hungry. It can cause you to wake up hungrier and be wide awake in the middle of the night. Not having a good night’s sleep can affect you in many ways, like waking up tired and uncomfortable.
You may eat more the next day
Going to bed hungry will increase your appetite for the next morning. According to the NIH, your body will be trying to increase your energy, so it can cause you to overeat at breakfast and result in weight gain. Drinking coffee can help you wake up the next morning, but it can continue to affect your sleeping schedule.
You could lose muscle mass
Your body’s metabolism processes slower while you sleep, but it’s still functioning. We build muscle mass while we sleep, so if you go to bed hungry, you won’t provide your body with enough fuel to do its job. Which causes you to lose muscle mass when you sleep hungry.
You might not have energy the next day
The results of not getting enough sleep because you were hungry at night, will have you waking up the next morning with no energy. Remember, your body still does its numerous bodily functions while you sleep, so you need to give it the fuel to do it. A study by Florida State University’s Department of Nutrition found that having a light protein snack before bed can help you wake up feeling refreshed, with more energy, and improve your metabolism.
You may have lower insulin levels
If you go to bed on an empty stomach, it will cause your insulin levels to drop. This is referred to as hypoglycemia. According to the National Institute of Diabetes and Digestive and Kidney Diseases, symptoms of hypoglycemia include sweating, confusion, dizziness, nausea, and hunger. It is even more dangerous for people with diabetes to go to bed hungry.
What to eat if you are hungry at bedtime
If you are hungry before bed, it is best to eat a low-calorie, light protein snack. This can include yogurt topped with granola, apple slices dipped in peanut butter, a turkey sandwich on whole-grain bread, fresh fruit, and oatmeal.
What to avoid eating before bed:
There are foods that you should try to avoid before going to bed. Try to avoid high-fat, high-calorie, and high sugar snacks. This is because foods like those will make your blood sugar fluctuate during the night. Foods you should not have before bed are chocolate, cheeseburger and fries, pizza, pasta, spicy foods, and sugary drinks.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470707/
https://pubmed.ncbi.nlm.nih.gov/23768612/
