Eat Before Bed – How Unhealthy Is It?

You come to rest and prepare for the night. But suddenly the stomach growls and demands your attention. Going to bed without eating could make you fall asleep more difficult and an empty stomach bothers you. But still quickly eating the leftovers of the pizza and satisfying the hunger could also make it difficult for you to fall asleep.

How does eating before sleep affect your night’s sleep and which foods can even improve sleep behavior?

In science , how food affects sleep is a controversial issue . While some nutritionists claim that the meals reduce your metabolism, others say exactly the opposite.

But with regard to other effects, it seems certain that eating too large and heavy has a negative impact on sleep . The reason is that the body cannot concentrate on regeneration. Actually, there should be a period of recovery during sleep. On the other hand, if you eat heavy meals, they have to be digested first. This requires a lot of energy that is lacking elsewhere.

As a result, sleep is perceived as less restful. If you eat a heavy meal, the next morning you will be more tired and not feel quite as fit. Sleep is disturbed and the typical symptoms of lack of sleep occur.

These negative consequences apply at least to very high-fat meals or if large amounts are consumed. If, on the other hand, you choose a light diet, it will not be heavy in the stomach. It can even improve your sleep .

So it cannot be said in general that eating before bed has a negative effect. What is more important is what you consume and in what quantities. High-fat and heavy foods are a nuisance, while fruits and light foods can promote sleep .

You should therefore avoid typical snacks or ready-made meals that are often eaten or drunk on the fly. Also sweets prevent a good night’s sleep. They can lead to a real sugar crash, which increases cravings and makes you feel even more hungry in the middle of the night.


So there are a number of foods that you should avoid. At the top of the list, of course, are alcohol and caffeine.

With caffeine, the effects are obvious and you don’t really want to make you feel more awake before bed. If you suffer from sleep problems, you should try to completely avoid coffee and caffeine.

With regard to the alcohol, the effect is a little more deceptive. After all, consuming alcohol may make you feel more tired at first. You do fall asleep more easily, but you will receive the receipt the next morning. Because alcohol , even in small amounts, means that the body is exposed to higher levels of stress . He is busy breaking down the neurotoxin and sleep is less restful. Therefore, the alcohol has a negative effect on sleep, even though it feels better at first.

You should also avoid all high-fat meals and foods. These put too much strain on digestion and disrupt sleep.

Fatty Meat
fried foods
Chips and other snacks

Also on sharp foods You’d better be completely avoided. These can lead to heartburn at night and make for an uncomfortable sleep.


On the other hand, you can promote your sleep with the right diet. If you supply your body with the necessary nutrients , regeneration is promoted and sleep is perceived as more restful.

If you do a lot of sport, it is essential that there is a sufficient supply of protein . You can meet this need with poultry, fish or dairy products, for example. Then the muscles have enough protein available to strengthen the fibers and build muscle.

Regardless of this particular need, there are other foods that are ideal for supplying nutrients . This includes:

whole grain products

These foods contain vitamins and minerals to help promote sleep. If you suffer from leg cramps while you sleep, bananas are a good choice. These provide loads of potassium and magnesium to help ease the cramps.


Eating heavily has a negative impact on your sleep. But when should you have your last major meal so as not to impair your sleep?

The last heavy meal in the evening should be eaten around 4 hours before going to bed . This gives the body enough time to start digesting. It may be a bit challenging, but there is plenty of time between that meal and sleep.

If, on the other hand, you decide to have a smaller and lighter dinner, 1 to 2 hours before going to bed is completely sufficient. The digestion is not so stressed and therefore a shorter period is possible.

Before going to sleep, make sure that you have neither eaten too much nor are you hungry. Then your body will be adequately supplied with nutrients and will get through the night without any problems.


The saying “breakfast like an emperor, lunch like a king and dinner like a beggar” is often used to determine how big the meals should be. The idea behind this is that the body needs more nutrients in the morning to get the day off to a good start. But is there something to make dinner appear more on the hips?

A popular form of nutrition is to avoid carbohydrates in the evening. The idea behind this is that the quick sugar is no longer needed in the evening, since sleep is less energy-intensive than the day.

However, this idea does not come true in this sense. For body weight, it is only important whether more energy is consumed than is consumed. What time of day this happens is irrelevant. If you have barely eaten anything all day, you can eat pasta in the evening or a dessert without this being immediately reflected in your figure.

However, there is also something positive about reducing carbohydrates. This keeps the blood sugar level more stable and reduces cravings. Indirectly, it can be beneficial to eat less in the evening and, in particular, to avoid carbohydrates.


If you have barely found time all day and you feel hungry in the evening, you should make sure that the meal is rather light and digestible. Avoid alcohol, coffee, and high-fat foods. These put too much strain on the body.

It is better to eat fruit, vegetables or lean meat in small quantities to soothe the feeling of hunger. Then you provide enough nutrients and you will be able to sleep better.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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