The first rule of late-night feeding: don’t eat too much.
While experts say food before bed doesn’t play a major role in weight gain, that snack could disturb your sleep.
“I tell people not to eat anything three hours before bedtime – especially big meals,” said Joseph Murray, a gastroenterologist doctor with the Mayo Clinic in the US.
Murray said it takes about three hours for a normal person’s stomach to break down food and pass the partially digested results to the lower intestine. Climb into bed before your stomach has done its thing and sleep can interrupt that process.
“Instead of grinding up food efficiently, the stomach can go into its ‘housekeeping function,’ where it just tries to sweep everything away.
“It will dump solid or undigested food into the small intestine, which will have problems breaking down and absorbing everything.”
Because your digestive system is still working its way through what you’ve eaten, your sleep may be disrupted. Even if you don’t wake up, you could feel a little tired the next day. “But a small snack before bed is acceptable.”
Don’t eat: Chocolate
The problem with chocolate is the amount of sugar and hidden caffeine. Even a little caffeine can stop the chemicals that switch off your brain.
Don’t eat: Fatty foods
“Fat takes a long time to digest and while that’s good news if you’re trying to stay full, it’s what you don’t want before bed. Milk, yogurt, avocado, nuts, ice cream, butter, cooking or olive oil, but especially cheese – it will disrupt sleep.”
Don’t eat: Acidic foods
Roughly 10% of younger men may suffer from acid reflux or heartburn but many of them don’t know it.
With reflux, the normal seal that keeps the contents of your stomach from bubbling up into your oesophagus and throat doesn’t seal properly. And lying down makes the problem worse. Spicy or fried foods and tomato-based sauces are all acidic and should be avoided.
Don’t drink: Alcohol
Alcohol may put you out faster but completely disturbs your deep sleep state. Stop drinking at least a few hours before you go to sleep – no more after your evening meal.
Do eat: Bananas
Bananas are a good source of magnesium, which helps calm stress hormones and so can promote sleep.
Do eat: whole grains
Carbs eaten an hour or two before bed help release sleep-causing neurochemicals.
Do eat: Eggs
Eggs are a good source of protein, and also a food your stomach should be able to process quickly. – HEALTH24.COM
