By Nutriworld | Dt. Dipanwita Saha
Late-night munching is a becoming a common habit for many people, snacking at later hours ordering in biryani, burgers with fries, pizza nights and sweet treats while chit-chatting with pals, watching films, series, stress-eating during test season, and it is typically viewed as a harmless indulgence. It spans a wide range of eating patterns, from casual nibbling after dinner to more routine habits such as consuming a major part of daily calories at night. For some, late-night eating may be driven by emotional causes such as stress, boredom, or weariness, resulting in the intake of calorie-dense, nutritionally deficient meals.
However, several studies have shown that this habit typically leads the individuals to consume more calories, which can contribute to weight gain and to a variety of health issues along with long-term decline in one’s health. Therefore, it is critical to understand the potential risks associated with eating at night.
1. Effect on Sleep Quality
One of the immediate consequences of eating late at night is sleep deprivation. Eating food during the night can disrupt a person’s sleep. Meals are typically associated with an increase in body temperature. While this is being processed, the person is restricted from achieving the necessary deep sleep (used for cellular repair and variation of the body brain function). These can culminate into a “food hangover” where the patient experiences excessive grogginess and associated headaches post waking.
2. Heartburn and acid reflux
Snacking late at night usually involves fat and delicious food which compound to already existing problems with sleeping such as heartburn and acid reflux. Sleeping, lying down or relaxing with head positioned lower than abdomen immediately after meals prevents gravity from helping food move through the gastrointestinal tract, and this results in feelings of discomfort which create further harm to sleep
3. Impact on metabolism
Late-night snacking can lead to metabolic problems. The types of foods typically eaten at this hour are high in refined sugars and carbohydrates which may cause blood sugar levels to rise dramatically. Afterward, people often have a dip which may trigger an adrenaline response that kept them feeling anxious and hyper during the night. Over time, this behaviour might cause insulin resistance which increases the chances of obesity and diabetes Type 2.
4. Weight gain
Late-night eating is frequently associated with mindless snacking while watching television or engaging in other activities, leading to larger portions being consumed without awareness. This behaviour can result in consuming excess calories without realizing it. Multiple studies have indicated that individuals who eat closer to bedtime tend to consume more calories throughout the day.
5. Long term health effects
Eating late can cause deep long-term problems with one’s health. Research indicates that people who eat late are more susceptible to suffer from diabetes, cancer, and even heart diseases. A recent study reported a strong relationship between sleeping eating practices with greater chance of death, reinforcing the importance of meal timing with respect to health.
Which foods to avoid at night?
There are certain foods and drinks that when consumed create a negative impact sleep quality ans on overall health. The foods that are to be avoided are mentioned below:
1. Foods and Drinks with Caffeine
The stimulant Caffeine, which most commonly which is found in coffee, tea, energy drinks, chocolates and some medicines, has the potential to hinder sleep by causing disturbances if consumed four to six hours prior to sleep. Moreover, it can also be found in decaffeinated coffee, pain relievers and even weight loss pills.
2. Foods with High Fat
Foods that contain fats such as fries, full fat dairy items, fatty meats, and so on, are fairly caustic. Fats trigger acid reflux and heartburn when lying down which can disrupt one’s sleep. Only put poise if you want to stay comfy through the night.
3. Foods that are Spicy and acidic:
- Spicy foods can lead to a myriad of issues including enhancement in body temperature and acid reflux which causes disruption of sleep.
- Acidic food such as tomatoes and citrus fruits can lead to heartburn which then makes it dire to attempt to fall asleep.
4. Foods with High Sugar Content
Consumption of sugary foods can lead to disturbances in sleep and also increases the chances of waking up during the night suddenly.
5. Alcohol
While alcohol initially might give the illusion of aiding sleep, it is a known disruptor of REM sleep which is parallel to causing jerky movements throughout sleep.
6. High Fibre Vegetables
Certain fruits and vegetables can lead to feeling Vegetables like Brussel sprouts, cabbage, bread and onions can take time to digest.
Strategies for developing better eating habits:
Implementing caution on late-night snacking is very important. Consider these options to help avoid the health risks associated with eating late at night:
- Set a Dinner Time Limit: Aim to stop eating at least three hours prior to going to sleep. This gives the body sufficient time to digest the food before sleep.
- Select Better Snacks: If you choose to snack, go for fruits or vegetables rather than highly processed snacks with high sugar and fat levels.
- Drink Plenty of Water: People tend to confuse thirst for Make a point of drinking lots of water during the day to limit snack eating during the night.
Paying attention to portion sizes while eating is equally as important. Focus on your appetite and do not eat for the sake of fulfilling a habit or boredom. Watching television or any other activity does not require snacking. Being aware of the threats of late-night snacking is a necessary to stay healthy. With discipline and proper timing, you will gain much control over your eating pattern which, consequently, affects your sleep level and improves your long- term health.
By Mihirika . D
MSc in Dietetics and applied nutrition
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Stay informed, stay healthy!
Hello! I’m Dietician Dipanwita Saha is the founder of Nutriworld and a dedicated clinical dietitian. I focus on helping individuals improve their health through personalized diet plans that are based on scientific principles. I believes that proper nutrition is crucial for healing and maintaining a balanced lifestyle, whether someone is recovering from an illness or managing a health condition.
