There has been a lot of conflicting blogs and articles out there about eating before bedtime. Some say you should stop eating after 7pm and others say eat right before for optimal muscle building. However, research consistently proves that eating right before bedtime may be more harmful than good. But why is that?
Our bodies follow a circadian rhythm. Circadian rhythms are physical, mental, and behavioral processes that follow a daily cycle. These rhythms follow light and darkness and change depending on those external cues. Naturally, our bodies produce these circadian rhythms but light can affect the way our genes control molecular structures of our internal biological clocks. These clocks are found in nearly every tissue and organ in the human body, which time all physiological processes. Our biological clocks and circadian rhythm are not the same, but the clocks produce the rhythms and regulate their timing.
Our circadian rhythms influence our sleep patterns, hormones, eating and digestion, body temperature, and all other bodily functions. Irregular rhythms have been linked to chronic health conditions such as sleep disorders, obesity, diabetes, depression, and many others. Therefore, the timing of when we eat and sleep affect our rhythms, and ultimately our health.
As darkness falls, eating after this time may not be the best idea. At this time, our biological clocks have turned off, slowing down our circadian rhythms, as well as our metabolism. Eating food during this time won’t be digested as efficiently or quickly as it would be during the day. Since we are not moving as much later in the day, the calories in the food we consume during this time, is typically stored as fat. Having a large meal right before bed can spike blood sugar levels, which can lead to the development of diabetes. A large spike in sugar levels can interrupt sleep, leaving a person restless, throwing off sleep patterns, and affecting circadian rhythms for the next day.
What is the solution? There may not be a one size fits all solution to everyone, especially with busy schedules, families, work, and everything else life throws at us, but a good rule of thumb is to stop eating 2-3 hours before going to sleep, especially when a big meal is consumed. This allows your body to digest the food and use up some of the calories that were consumed. Following the "Avoid" list will decrease the chances of blood sugar spikes, putting the body out of circadian rhythms, restlessness, and weight gain. Following the “Choose” list will help with natural sleep cycles and maintain blood sugar levels!
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Avoid |
Choose! |
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