How Long Should You Wait to Sleep After Eating?

It may be difficult to fall asleep if you eat a late dinner. Eating at the wrong time can frequently lead to digestive issues and symptoms like heartburn, indigestion, etc. A sudden increase in weight is another consequence. You need to know when it is appropriate to eat before going to bed there.

How Long Should You Wait to Sleep After Eating

The best way for your body to digest food is upright because it makes for simple digestion. The stomach contents may reflux into the esophagus after eating a light dinner, leading to symptoms of GERD and heartburn. This can happen as soon as you lie down. If you have not fully digested it by the time you go to bed, this is more likely to occur.

Usually, it is advised that you wait for about 2-3 hours before going to bed once you have had your dinner. This lessens the likelihood of experiencing various symptoms of digestive problems and gives your body enough time for digestion and the passage of stomach contents into the small intestine.

Why You Shouldn’t Sleep After Eating

To begin with, falling asleep soon after a substantial meal will cause digestive problems. This is due to the fact that standing or sitting upright is generally better for digestion. A full stomach and lying down too soon after eating can both upset the stomach and make heartburn, indigestion, or gastroesophageal reflux disease (GERD) symptoms worse. This is hardly a recipe for a good night’s sleep. The likelihood that something will wake you up decreases when you go to bed right after eating, which also leads to more fragmented sleep (more times during the night that you wake up). It becomes difficult to get the sleep that you need as a result of this.

You should always eat dinner at the same time each day. That’s why we created the “Avoid Late Meals” habit in the Your Energy Schedule can now include the RISE app. Three hours prior to your Melatonin Window, you’ll get a notification from the app to stop eating. The best time to go to bed is during this period because that’s when your body produces the most melatonin.

For the reasons mentioned above, large late-night meals are typically problematic; however, not everyone responds to food before bed in the same way. Some people might find it beneficial to eat a small snack before bed because it can balance glucose levels and stop hypoglycemia (low blood sugar) from disturbing sleep.

It wouldn’t hurt to try eating a small snack closer to bedtime if you frequently wake up in the middle of the night with hunger pangs, disrupting your sleep. However, we advise limiting the meal or snack to no more than 600 calories. Additionally, stay away from simple carbohydrates like those found in baked goods, fruit juices, and sugary cereals.

Foods to Avoid before Going to Bed

Alcohol

Many people who experience insomnia or other sleeping problems believe that a few glasses of wine or whiskey will help them nod off more quickly. However, experts recommended not following this ritual for the following reasons:

• Alcohol interferes with the natural sleep cycle in the middle of the night reducing the regenerative REM sleep
• The muscles are loosened by alcohol. Obstructive sleep apnea and snoring may result from this.
• Alcohol relaxes the oesophageal sphincter muscle, which results in acid reflux.

Heavy Foods

Dinner or even late-night snacking should be avoided if possible if you want to avoid eating foods that take a while to digest, like fried foods, cheesy dishes, and meat-based dishes. Don’t overcook your clean meals; keep it simple.

High Water Content Foods

Avoid foods like watermelon, cucumber, celery, and other items with high water content. having to frequently run to the bathroom will hamper the quality of your sleep. Similarly to this, avoid consuming too much water before bed.

Spicy Foods

Before going to bed, spicy food is strongly discouraged. If you enjoy peppers or hot sauce, eat some for breakfast, lunch, or a late-night snack.

Acidic Foods

Acid reflux is a condition brought on by acidic foods that can make it challenging to get a good night’s sleep. Take care not to consume tomatoes, onions, citrus fruits, or their juices.

Caffeine

In addition to coffee, a lot of soft drinks and chocolates also contain caffeine. Caffeine works like a stimulant, so consuming it before bedtime keeps you awake for longer. You should keep a 5 to 6 hour window between eating anything with caffeine and getting ready for bed.

Sugary Treats

You shouldn’t eat or drink anything sweet before bed or for dinner, including sugary drinks, desserts, candies, and cereal.

Additionally, you ought to refrain from consuming sugary foods right before bed. This is due to the fact that in order to assimilate sugar into the body, your body depletes micronutrients like magnesium. When you don’t get enough magnesium, sugary foods can keep you up at night because magnesium is necessary for helping you fall asleep. On the other hand, chocolates contain caffeine, which stimulates brain activity and keeps you from falling asleep.

Additionally, you should abstain from eating spicy food right before bed. Your body temperature may rise as a result, which tends to keep you awake longer. Normally, your body lowers its internal temperature while you sleep, so if the spicy food keeps your body temperature higher than normal, your brain may receive signals that now isn’t the best time to go to sleep. In addition, eating spicy food frequently can result in indigestion and acidity, which can be yet another factor that interferes with getting a good night’s sleep.

Foods You Should Eat before Going to Bed

It is advised that you eat a light dinner to satisfy your hunger if you discover that you are still hungry after a few hours. You can eat foods that are low in calories and simple to digest. Examples include –

• Eggs
• Sweet potatoes
• Bananas
• Almonds
• Turkey meat
• Chamomile tea
• Kiwi
• Tart cherry juice
• Fatty fish
• Walnuts

The Bottom Line

You might have to adjust your daily schedule in order to live a healthy life. Between your last meal and going to bed, give yourself three hours. It’s usually okay to eat a quick snack in the evening. A restful night’s sleep is crucial for maintaining a healthy body, after all.

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