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Eating Before Bed: Myths and Reality
"If you want to lose weight, don't eat after 6 PM!" – how many times have we all heard that?
But does eating before bedtime really cause weight gain and poor sleep quality?
In this episode, we're covering:
• Why do we get hungry in the evenings in the first place?
• Does our metabolism actually "go to sleep" at night?
• Why going to bed hungry is a bad idea.
• Are calories eaten in the morning really different from those eaten at night?
• What is the perfect smart evening snack that won’t harm your figure — and may even help you sleep better?
Or listen on:
How Eating Time Affects Sleep
Duan, D., et al. (2021). Effects of Dinner Timing on Sleep Stage Distribution and EEG Power Spectrum in Healthy Volunteers. Nature and Science of Sleep, 13, 601-612.
Investigates how the timing of meals affects sleep phases (REM, deep sleep), supporting the claim that a heavy meal immediately before bedtime can cause physical discomfort and disrupt sleep quality.
Hormones and Circadian Rhythms
Hsuchou, H., et al. (2013). Diminished leptin signaling can alter circadian rhythm of metabolic activity and feeding. Journal of Applied Physiology, 115(7), 995-1003.
Investigates how disturbances in biological rhythms can reduce sensitivity to leptin (the satiety hormone), thereby explaining the physiological reason for increased appetite in the evening.
Emotional and Behavioural Motivation
Macht, M. (2008). How emotions affect eating: A five-way model. Appetite, 50(1), 1-11.
Explains how stress, fatigue, or boredom cause cravings for “comfort foods,” which provide temporary relief as a result of neurochemical processes.
About Metabolism Slowdown
Ruddick-Collins, L.C., et al. (2022). Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity. Cell Metabolism, 34(10), 1472-1485.e6.
Shows that although meal timing affects feelings of hunger, it does not significantly alter total energy expenditure during the day.
Practical Tips
Hartmann, E. (1982). Effects of L-tryptophan on sleepiness and on sleep. Journal of Psychiatric Research, 17(2), 107-113.
Justify the inclusion of L-tryptophan-containing products in evening snacks to promote better sleep naturally.
Find out more on this topic in my blog:
>> Eating Before Bed – Myths and Reality
>> Why skipping meals and starving do not lead to weight loss?
