At first glance, you might not think much of sleep and eating, but it actually has a complex relationship. We’ve all had meals quite late in the day, whether it’s because we’ve been running late or we’ve had a long day at work, and after all – we still do need to eat!Although this can happen from time to time, it’s important to stick to a consistent schedule, as your body is a clock and therefore it knows when it’s time to eat. Many studies have suggested that eating too close to bed not only has negative effects on sleep, but it can bring about health risks too. Researchers from the University of Pennsylvania found that eating late at night increases glucose and insulin levels. Both of these contribute to the cause of type 2 diabetes. However, the study also found that poor timing of eating meals can impact cholesterol levels. This essentially increases the risk of heart disease and the potential for a heart attack. So, it might be time to step away from the Chinese takeaway menu at 11pm and hit the hay – maybe you can enjoy some salt and pepper chips at a reasonable time tomorrow. “Eating later can promote a negative profile of weight, energy and hormone markers” – Namni Goel

The Negative Effects

Insomnia – Particular foods and drinks act as stimulants that essentially force your body into digestive mode as you’re trying to get to sleep. Protein foods loaded with MSG should be a no go, just like the main obvious culprit, caffeine. Your body should not be in digestive mode when it’s actually time for it to revert to sleep mode. Memory – If you already suffer with memory problems, you won’t like the rest of this sentence! Snacking late at night has a negative impact on your memory due to cognitive functions. If you are going to snack, make the wise choice and go for something light. Dreams – Not only does eating late at night interfere with sleeping, but it can greet you with a few bad dreams. A questionnaire revealed that 18% of people believed food has the ability to disturb their dreams and sleep. Health risks – As briefly mentioned earlier on in the article, eating too close to bed increases the risk of a heart attack, diabetes and a high blood pressure. Acid reflux – It takes the stomach a few hours to empty after a meal. A physician has said that when you go to sleep it allows for the acid to spill out of your stomach and leak into your esophagus. This then leads to acid reflux and brings around heartburn discomfort too. Weight gain – It’s well known by many health experts that eating late at night deprives your body of the ability to burn off calories. It’s important to avoid heavy carbs, such as pasta and pizza!

How Long Should You Wait Between Meals and Sleep?

It is recommended that you wait between 2 and 3 hours. This is because it allows digestion to take it’s course and the contents of your stomach move into your small intestine. This ultimately prevents problems such as acid reflux, heartburn and insomnia. It’s a simple solution that brings great rewards. Reduce the risk of sleep disturbances and health risks by ensuring you eat right and at the right time. There are various lifehacks to help improve the quality of your sleep, if you’re still having trouble sleeping, try them!

Healthy Alternative Late Night Snacks

Rather than tucking into a good cheeseburger late at night, there are healthier alternatives that will be better on your body, and you won’t lose sleep over it! Want to give it a go? Bananas – interestingly enough, bananas promote sleep. They contain magnesium and potassium which help naturally relax the muscles. Eggs – they are a good source of protein and are quick for the body to digest! Cherries – they contain melatonin, which helps set your body’s internal clock Kiwi – eating kiwi benefits your digestive health, reduces inflammation and lowers your cholesterol. It’s known that the antioxidants in kiwis promote sleep. Walnuts – A great source of healthy fats, walnuts boost heart health and improve sleep quality thanks to DHA and serotonin. Turkey – we didn’t just randomly throw this one in here – it’s known to induce tiredness! It’s high in protein and tryptophan. If you’re looking to pull out all the stops and ensure you constantly get a good night’s sleep, it might be time for a new mattress! We have a few tips to help you decide whether or not it’s time for a new mattress. Taking care of your body physically and mentally is extremely important, be sure to try our snack tips, we have some exercise tips on the way to that promote a better nights sleep so we’ll see you there. Alternatively, if you do wish to discuss anything in this article or any products on our site, please don’t hesitate to contact us.