Eating before bed is very common. You can have a late night dinner. You can eat snacks in bed. And, some nights, you may wake up from your sleep to relieve hunger.
Sound familiar?
However, these may be eating habits and patterns that need to be looked at as well. They can put you at greater risk of eating more than your caloric needs each day, increasing the likelihood of weight gain and metabolic concerns.
Research suggests that having a healthy body weight may add years to your life and improve your mobility.
Here’s what you need to know about your metabolism’s role in your weight loss goals and what to do if you’re a late night drinker.
Spoiler: it turns out that changing your routine—even just a little—can make a big difference in your long-term goals.
Your body has a circadian rhythm, also known as a “biological clock.”
The circadian rhythm is the body’s natural 24-hour cycle that regulates many body processes. This internal clock is influenced by environmental cues such as light and darkness, which help synchronize body functions with the day-night cycle.
Metabolism, the process by which the body converts food into energy, is also regulated by the circadian rhythm.
During the day, when most people are busy, the body does a better job of digesting and digesting food. Studies have shown that the body burns more calories when resting and after eating during the first part of the day compared to the night.
Eating late at night can disrupt your circadian rhythm, leading to weight gain, according to research.
Research also shows that eating later in the day, especially at night, is linked to obesity. This mismatch between the body’s internal clock and the food you eat can contribute to insulin spikes and other metabolic problems.
4 Ways Late Night Eating Affects Your Body
The night is coming fast. Do you suddenly want something to eat?
For many people, it is common to grab a drink before going to bed. But that’s usually more of a psychological habit than an actual need to eat. And, as you just learned, that habit isn’t always good for you.
Fun fact: MyFitnessPal now offers Sleep Insights, a new integration that can help you make connections between the food you eat and the quality of your sleep. Download the app for free!
Here are a few more reasons why it is important to avoid eating late at night.
1. Increase Hunger Levels
Sadly, one of the side effects of eating later can be increased hunger levels. This is because eating late can disrupt the hormones that help regulate satiety and hunger.
Eating too close to bedtime can mean you’re going to search More food and may end up taking more snacks.
2. Burn Fewer Calories
Gaining and losing weight is a math problem. You need to consume fewer calories than you consume during the day.
Weight gain may make you more likely to eat at night. Why? You’re adding extra calories that you probably don’t need to use for energy.
Also, your body’s metabolism slows down at night. A slower metabolism may contribute to weight gain if you eat too much before going to bed and skip the recommended calorie intake.
3. Promotes Fat Storage in Your Body
Another Harvard study that included a small, randomized control group of 16 overweight or obese participants found that eating later in the day increased hunger, reduced the number of calories burned, and promoted body fat storage.
4. It Disrupts Your Body’s Circadian Rhythm
One more reason to avoid eating late at night is because it can affect your circadian rhythm and sleep pattern.
According to some studies, eating on a schedule that doesn’t match your circadian rhythm (for example, eating late at night rather than during the waking hours) may increase your chances of developing digestive problems.
Those four problems, over time, can be linked to weight gain.
How can you prevent that? Eat a breakfast that is high in fiber and high in protein. Science shows that it helps maintain energy levels throughout the day and promotes satiety while reducing snacking later in the day.
What Time Should You Stop Eating at Night to Lose Weight?
There is no exact answer to when you should stop eating because everyone lives in different environments with different light and dark conditions.
The general consensus is to stop eating three hours before you go to bed. But what time you stop eating will vary depending on your current nighttime routine.
5pm, dinner would work for someone who hits the sack at 8pm But if you don’t sleep until 10pm, a later dinner—say around 7—would work.
Or, you can have an early dinner followed by a light meal three hours before bed as long as you don’t end up eating more calories than you need for the day.
If you find yourself hungry at night, by all means, eat something. Find an easy but filling option, like a cup of air-popped popcorn, which has only 62 calories.
FAQ
What should I do if I often wake up hungry?
If you wake up and eat in the middle of the night, consider a slightly larger breakfast and lunch, so that you are not as hungry when you come to dinner or bedtime.
How long should you eat your last meal of the day if you are intermittent fasting?
People who use intermittent fasting (and those who are concerned about gaining weight due to late-night food cravings) should consider timing their eating hours so that they end about three hours before bedtime.
The Bottom Line
When all is said and done, eating late at night or snacking late at night has the potential to alter your energy levels and metabolism, including the effects of insulin and your blood sugar.
But exactly why and how this is not well understood. More studies are needed. Some evidence on this topic is conflicting.
If you’d like to try eating earlier, stick to eating at least three hours before bed and you may have a better chance of reaching your health and weight goals.
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