Not Stress, Your Dinner Time Is Messing Up Your Sleep

While all doctors insist on a schedule for our day, many of us do not follow through on them. A lot of us are working professionals, who spend long hours in the office, often fall into a schedule where our nutrition is neglected. While we may not think your body is affected by this, studies show that the lack of schedule and no particular time to eat food may be causing your body issues like digestive issues, sleep problems, etc. Nutrition experts are saying that eating too late at night can really mess with your sleep. They say it can make you feel tired the next day. They suggest stopping eating a few hours before bed and picking the right food if you have to eat late.

According to a study published in Cell Metabolism, eating and fasting at regularly during the day is good for your health, but a lot of the people who participated in the study don't often track how they actually eat. The author used a phone app to see when healthy adults ate. Most people ate many times throughout the day, at random times, and didn't fast much longer than they slept. They tended to eat late, with most of their calories after 6 p.m. Many people also had different eating patterns on weekdays and weekends, like having "metabolic jetlag." Half of the people ate for more than 14.75 hours each day.

They tended to eat late, with most of their calories after 6 p.m. Many people also had different eating patterns on weekdays and weekends, like having "metabolic jetlag." Half of the people ate for more than 14.75 hours each day.

When overweight people who ate for more than 14 hours a day changed to eating for only 10-11 hours, using a picture to help them see their eating habits, they lost weight, felt more energetic, and slept better. These benefits lasted for a year.

What Time Should You Stop Eating Before You Go To Bed?

When you lay down soon after eating, the acid in your stomach can come back up, causing heartburn. Also, people often eat unhealthy snacks late at night, like chips or cookies. These foods have a lot of calories but not many good nutrients. When you sleep, your body burns calories slower, so these snacks are more likely to turn into fat. This can lead to weight gain. Eating late can also make it harder to fall asleep or stay asleep because your body is busy digesting instead of resting.

According to the Cleveland Clinic, it’s good to stop eating about three hours before bedtime. This gives your body time to digest food so you sleep better and don't get heartburn. But if you stop eating too early, you may end up disturbing your life again. If you eat dinner early but stay up late, a small, healthy snack before bed can actually help you sleep better by preventing hunger. The exact time to stop eating depends on your schedule. Whether you eat dinner at 7 p.m. or later, the key is the three-hour window before bed.

Healthier Dinner Time Foods For Better Sleep

Cleveland Clinic suggests eating something light and airy. Steamed or raw vegetables are ideal, but if you crave something sweet, opt for options like vegetables with hummus, an apple with peanut butter, fruit with dark chocolate, or Greek yogurt. These provide protein and healthy fats to curb hunger. Most importantly, portion control is essential; mindless snacking from large containers leads to overconsumption. Even with sweeter treats, limit yourself to a small serving, like one or two cookies, to avoid disrupting sleep and weight management.