{"id":33754,"date":"2025-10-25T07:14:00","date_gmt":"2025-10-25T04:14:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=33754"},"modified":"2025-10-24T19:49:38","modified_gmt":"2025-10-24T16:49:38","slug":"eating-before-bed","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/eating-before-bed\/","title":{"rendered":"Eating Before Bed \u2013 Myths and Reality"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"33754\" class=\"elementor elementor-33754\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2cac6757 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"2cac6757\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3642fa7d\" data-id=\"3642fa7d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-23486298 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"23486298\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Eating Before Bed \u2013 Myths and Reality<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c251ad7 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"c251ad7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>October 25, 2025<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-22bec8fe elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"22bec8fe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tHow does eating before going to bed affect our weight and sleep quality?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5db9dd4c\" data-id=\"5db9dd4c\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-30feaca4 elementor-widget elementor-widget-spacer\" data-id=\"30feaca4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-737e00d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"737e00d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1bceada1\" data-id=\"1bceada1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-30ec47c0 elementor-widget elementor-widget-text-editor\" data-id=\"30ec47c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-30ec47c0{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-31a658fc elementor-widget elementor-widget-text-editor\" data-id=\"31a658fc\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-31a658fc{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6987964e elementor-widget elementor-widget-text-editor\" data-id=\"6987964e\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Eating before bed has been a topic of debate for many years, both in the general public and among nutrition specialists.<\/p><p>Many have heard that \u201ceating in the evening is harmful\u201d because it may <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/\">disrupt sleep<\/a> or lead to <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-cant-i-lose-weight\/\">weight gain<\/a>.<\/p><p>But is this really true? Is eating before bed actually bad for you?<\/p><p>Modern science offers a more nuanced perspective, explaining why evening hunger is natural and how to choose an appropriate evening snack to improve sleep quality and promote overall health.<\/p><pre>\u00a0<\/pre><h2>Why do we feel hungry at night?<\/h2><p>Who hasn\u2019t opened the fridge late at night in search of something tasty to nibble on before bed? Evening hunger is common and can be explained by several physiological and psychological factors:<\/p><pre>\u00a0<\/pre><ol><li><h3>Calorie deficit during the day<\/h3><\/li><\/ol><p>Many people eat too little during the day, whether because they are busy or following a <a href=\"https:\/\/dietsabc.com\/en\/diets\/\">diet<\/a>.<\/p><p>If <a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/calorie-counting-and-weight-loss\/\">insufficient calories<\/a> are consumed during the day, the body demands compensation in the evening \u2014 additional energy. Research shows that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27461167\/\" target=\"_blank\" rel=\"noopener\">people who skip breakfast or restrict their daytime food intake are more likely to overeat in the evening<\/a>.<\/p><pre>\u00a0<\/pre><ol start=\"2\"><li><h3>Hormones and circadian rhythms<\/h3><\/li><\/ol><p>Another factor is the influence of our body\u2019s internal clock, or <a href=\"https:\/\/www.nigms.nih.gov\/education\/fact-sheets\/Pages\/circadian-rhythms\" target=\"_blank\" rel=\"noopener\">circadian rhythm<\/a>, on <a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/9-hormones-that-affect-our-weight\/\">hunger and satiety hormones<\/a> \u2014 ghrelin and leptin.<\/p><p>Ghrelin, which stimulates appetite, typically rises before meals and may also be elevated in the evening, especially if food intake during the day was insufficient. Leptin, which signals fullness and helps suppress appetite, naturally peaks at night, but in some cases \u2014 such as sleep disruption or circadian rhythm disorders \u2014 the body\u2019s sensitivity to leptin decreases. As a result, even with high leptin levels, satiety signals weaken, and we crave food, particularly calorie-dense options.<\/p><pre>\u00a0<\/pre><ol start=\"3\"><li><h3>Stress and emotions<\/h3><\/li><\/ol><p>After a day of work or study, we often face emotional tension, <a href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\">stress<\/a>, fatigue, boredom, or loneliness.<\/p><p>Eating becomes a way to soothe ourselves or reduce negative emotions. We crave sweet and fatty \u201ccomfort\u201d foods that temporarily trigger dopamine and serotonin release in the brain, providing brief relief.<\/p><p>This behaviour is especially pronounced in individuals with chronic stress or limited stress-management skills.<\/p><pre>\u00a0<\/pre><ol start=\"4\"><li><h3>Culture and habits<\/h3><\/li><\/ol><p>In many cultures, dinner is the main meal of the day, associated with family time, relaxation, and enjoyment.<\/p><p>Over time, this social routine becomes habitual\u2014even when not physiologically hungry, we eat because \u201cit\u2019s customary.\u201d<\/p><p>Additionally, evening activities such as watching television or scrolling through social media often distract us from mindful eating, leading to unconscious or uncontrolled consumption.<\/p><pre>\u00a0<\/pre><ol start=\"5\"><li><h3>Digital triggers and distraction<\/h3><\/li><\/ol><p>Watching films, chatting online, or playing video games often results in unintentional overeating because attention is focused elsewhere.<\/p><p>Visual content, like images of food or advertisements, stimulates appetite, while divided attention reduces the ability to recognise satiety.<\/p><pre>\u00a0<\/pre><h2>Eating Before Bed and Sleep Quality<\/h2><p>The belief that evening eating disrupts sleep is widespread. It is based on several observations and assumptions:<\/p><ul><li>Late eating can interfere with digestion and cause discomfort (e.g., heartburn, heaviness, or reflux), making it harder to fall asleep or causing sleep disturbances.<\/li><li>It has been assumed that metabolism slows at night, so calories consumed are not \u201cburned\u201d efficiently, potentially contributing to weight gain and indirectly affecting sleep quality.<\/li><li>Evening overeating often occurs due to stress or emotional reasons, which itself can disrupt sleep.<\/li><li>Many diets promote the idea that eating after 6 p.m. interferes with the body\u2019s \u201c<a href=\"https:\/\/dietsabc.com\/en\/diets\/what-is-detox\/\">detoxification<\/a>\u201d and rest at night.<\/li><\/ul><pre>\u00a0<\/pre><p><strong>What actually happens<\/strong><\/p><p>Eating immediately before bed can disrupt sleep if the meal is large, heavy, fatty, or spicy, causing physical discomfort.<\/p><p>However.<\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5015038\/\" target=\"_blank\" rel=\"noopener\">Studies show that a small evening snack, chosen wisely, can even help induce sleep and improve its quality.<\/a><\/p><pre>\u00a0<\/pre><h2>Why is it not good to go to bed hungry?<\/h2><p>Going to bed hungry might seem harmless \u2014 perhaps even a way to increase calorie deficit.<\/p><p>However.<\/p><p>It is not the best approach. Hunger can cause restlessness and difficulty \u201cswitching off\u201d the mind, making relaxation and sleep harder.<\/p><p>A vicious cycle forms: hunger and skipping food trigger negative physiological responses, impairing sleep and promoting overeating the next day.<\/p><p>Research shows that hunger can reduce the quality of sleep. The body perceives hunger as a form of mild stress, which raises cortisol levels and can make it difficult to fall asleep. A small, balanced snack is usually enough to calm the body down.<\/p><pre>\u00a0<\/pre><h2>How does food affect sleepiness?<\/h2><p>A common explanation is that post-meal sleepiness is caused by blood being diverted from the brain to the stomach. While this seems logical, it lacks physiological support.<\/p><p>For example, during exercise, blood flows from organs to muscles, yet we do not feel sleepy; we feel energetic. Similarly, if blood rushes to, say, certain parts of a man&#8217;s body, does that make him sleepy?<\/p><pre>\u00a0<\/pre><p>Sleepiness after eating is more about how the body responds to food, especially carbohydrates. Eating raises blood sugar and insulin levels, triggering processes that shift the body from active mode to rest and digestion, creating a desire to relax.<\/p><p>This effect is more noticeable after carbohydrate-rich meals. Drowsiness occurs not because blood leaves the brain, but because the body signals, \u201cI\u2019m satisfied \u2014 it\u2019s time to rest.\u201d<\/p><pre>\u00a0<\/pre><h2>Eating Before Bed and Weight Gain<\/h2><p>Another reason eating before bed is considered \u201cbad\u201d is weight gain. Many believe that evening eating automatically leads to weight gain or obesity.<\/p><p>This notion is widespread but more myth than fact.<\/p><p>In reality, weight gain or loss depends on overall calorie balance \u2014 how many calories you consume versus how many you burn during the day.<\/p><pre>\u00a0<\/pre><p><strong>Why does this myth exist?<\/strong><\/p><ol><li><strong>Energy expenditure at night<\/strong>. Many still believe that eating close to bedtime prevents the body from efficiently burning energy because we are sleeping and moving less, so the calories supposedly turn into fat.<\/li><li><strong>Nighttime eating habits<\/strong>. People who frequently eat late tend to overeat or choose unhealthy foods, contributing to weight gain.<\/li><\/ol><pre>\u00a0<\/pre><p><strong>What actually happens?<\/strong><\/p><ul><li><strong>Overall calorie balance is far more important than timing<\/strong>. Weight increases if calories consumed during the day exceed calories burned. If the total daily calorie allowance is not exceeded, eating before bed does not cause weight gain.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/what-is-metabolism-and-how-does-it-work\/\"><strong>Metabolism<\/strong><\/a><strong> continues at night<\/strong>. While we move less during sleep, vital processes continue, consuming roughly 60\u201375% of daily energy, while physical activity uses only 15\u201330%.<\/li><li><strong>Individual responses vary.<\/strong> For some people, eating before bed can lead to digestive discomfort or sleep disruption, which can indirectly affect weight control. The keyword here is &#8216;for some&#8217;.<\/li><\/ul><pre>\u00a0<\/pre><h2>When can eating before bedtime be problematic?<\/h2><ul><li><strong>If the meal before bedtime is large and contains &#8220;heavy&#8221; foods.<\/strong> Eating large or very fatty meals just before bedtime can cause heartburn or nausea, which can impair sleep quality.<\/li><li><strong>Overeating at night.<\/strong> If the meal immediately before bedtime is the largest meal of the day. To put it another way, if you don&#8217;t consume enough calories during the day, you&#8217;ll be hungry when you get home and will eat more than you should. This means your body will store the extra calories as fat, resulting in weight gain.<\/li><\/ul><pre>\u00a0<\/pre><h2>What and how much to eat in the evening?<\/h2><ul><li>Changing the order of counting does not change the total amount. In short, if you do not exceed your daily calorie allowance, eating late in the evening will not increase your weight.<\/li><li>A portion of around 200 calories is optimal to satisfy hunger without causing discomfort or disturbing sleep.<\/li><li>The evening <a href=\"https:\/\/dietsabc.com\/en\/gardas-uzkodas\/\">snack<\/a> should be consumed 2\u20133 hours before bed.<\/li><\/ul><pre>\u00a0<\/pre><h2>Foods that promote good sleep<\/h2><ol><li><strong>Foods containing tryptophan<\/strong> \u2014 a key amino acid <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6764927\/\" target=\"_blank\" rel=\"noopener\">for serotonin and melatonin production<\/a>. Choose milk, cheese, Greek yoghurt, turkey, eggs, nuts, and seeds.<\/li><li><strong>Foods containing melatonin<\/strong> \u2014 some foods, like cherries and oats, contain small amounts.<\/li><li><strong>Complex carbohydrates and fibre<\/strong> \u2014 help stabilise blood sugar, preventing sudden energy spikes and promoting sustained calm.<\/li><\/ol><pre>\u00a0<\/pre><h2>Foods to avoid in the evening<\/h2><ul><li>Caffeine and other stimulants (coffee, energy drinks, etc.).<\/li><li>Very fatty, spicy, sweet, or salty foods.<\/li><li>Alcoholic beverages.<\/li><\/ul><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Hunger and the desire to eat before sleep are completely normal. Don\u2019t fight nature \u2014 light evening meals can support strong and healthy sleep.<\/p><p>The key is not to overeat and to choose the right foods.<\/p><p>Don\u2019t worry about timing; focus on overall daily calorie intake. For weight management, a healthy, balanced diet and sufficient physical activity are essential.<\/p><p>It is not harmful to eat before bed if the meal contains around 200 kcal and consists of foods like cottage cheese, yoghurt, fruit, or a small handful of nuts or seeds.<\/p><p>Evening hunger is a normal and natural response, influenced by circadian rhythms, daytime eating habits, and emotional state. To promote good sleep and avoid weight gain:<\/p><ul><li>Avoid overeating and choose easily digestible foods with tryptophan and melatonin.<\/li><li>Do not go to bed hungry, as it may stress the body and reduce sleep quality.<\/li><li>Plan your evening meal 2\u20133 hours before bedtime and limit it to roughly 200 kcal.<\/li><\/ul><pre>\u00a0<\/pre><p>Eat well, eat balanced, stay active \u2014 and be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b874a24 elementor-widget elementor-widget-toggle\" data-id=\"6b874a24\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1801\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1801\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1801\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1801\"><ol><li><strong>Karatzi, K., et al. (2017).<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27461167\/\" target=\"_blank\" rel=\"noopener\">Late-night overeating is associated with smaller breakfast, breakfast skipping, and obesity in children: The Healthy Growth Study.<\/a> Nutrition, 33, 141-144.<\/li><li><strong>Allison, K.C., et al. (2001).<\/strong> <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1002\/eat.1072?sid=nlm%3Apubmed\" target=\"_blank\" rel=\"noopener\">Binge eating disorder and night eating syndrome: Psychological and behavioral characteristics.<\/a> International Journal of Eating Disorders, 30(2), 193-203.<\/li><li><strong>Cummings, D.E., et al. (2001).<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11473029\/\" target=\"_blank\" rel=\"noopener\">A preprandial rise in plasma ghrelin levels suggests a role in meal initiation in humans.<\/a> Diabetes, 50(8), 1714-1719.<\/li><li><strong>Considine, R.V. 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(2021).<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34017207\/\" target=\"_blank\" rel=\"noopener\">Effects of Dinner Timing on Sleep Stage Distribution and EEG Power Spectrum in Healthy Volunteers.<\/a> Nature and Science of Sleep, 13, 601-612.<\/li><li><strong>St-Onge, M.P., et al. (2016).<\/strong> <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5015038\/\" target=\"_blank\" rel=\"noopener\">Effects of Diet on Sleep Quality.<\/a> Advances in Nutrition, 7(5), 938-949.<\/li><li><strong>Scoditti, E., et al. (2023).<\/strong> <a href=\"https:\/\/www.mdpi.com\/bookfiles\/book\/6956\/Nutrition_at_the_Interface_of_Sleep_and_Circadian_Rhythms_Implications_for_Health.pdf\" target=\"_blank\" rel=\"noopener\">Nutrition at the Interface of Sleep and Circadian Rhythms: Implications for Health.<\/a> MDPI Books.<\/li><li><strong>Ruddick-Collins, L.C., et al. (2022).<\/strong> <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9605877\/\" target=\"_blank\" rel=\"noopener\">Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity.<\/a> Cell Metabolism, 34(10), 1472-1485.e6.<\/li><li><strong>Hartmann, E. (1982).<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6764927\/\" target=\"_blank\" rel=\"noopener\">Effects of L-tryptophan on sleepiness and on sleep.<\/a> Journal of Psychiatric Research, 17(2), 107-113.<\/li><li><strong>Kennaway, D.J. (2019).<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31198062\/\" target=\"_blank\" rel=\"noopener\">Melatonin research in mice: a review.<\/a> Chronobiology International, 36(9), 1167-1183.<\/li><li><strong>Roehrs, T., et al. (2001).<\/strong> <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6707127\/\" target=\"_blank\" rel=\"noopener\">Sleep, Sleepiness, and Alcohol Use.<\/a> Alcohol Research &amp; Health, 25(2), 101-109.<\/li><\/ol><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-2fcc0bc9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2fcc0bc9\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-30f49483\" data-id=\"30f49483\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap 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class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44cfe403 elementor-widget elementor-widget-facebook-page\" data-id=\"44cfe403\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4b060152 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4b060152\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6e9f3869\" data-id=\"6e9f3869\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4c717a23 elementor-widget elementor-widget-post-navigation\" data-id=\"4c717a23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/why-can-not-i-ever-stick-to-a-diet\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Why Can't I Ever Stick to a Diet?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/starvation-mode\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Starvation Mode<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73e9e197 elementor-widget elementor-widget-heading\" data-id=\"73e9e197\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-165aefdf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"165aefdf\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-45858873\" data-id=\"45858873\" data-element_type=\"column\" 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class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-24930 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dazadi tag-matu-veseliba tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24931\" alt=\"How does diet affect hair health\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\">\n\t\t\t\tHow does diet affect hair health?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why do some people have thick and beautiful hair even as they age, while others have dry, thin and brittle hair? Why does hair fall out? What can we do to improve hair health? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\" aria-label=\"Read more about K\u0101 uzturs ietekm\u0113 matu vesel\u012bbu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17280 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-fitness tag-ka-paatrinat-vielmainu tag-muskulu-masas-palielinasana tag-muskulu-speks tag-olbaltumvielas\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/muscle-mass-gain\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Muskulu-masas-palielinasana-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17281\" alt=\"Increasing muscle mass\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Muskulu-masas-palielinasana-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Muskulu-masas-palielinasana-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Muskulu-masas-palielinasana.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/muscle-mass-gain\/\">\n\t\t\t\tMuscle mass gain\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How and why do muscles grow? How to develop skeletal muscles, what exercises to do, what to eat, when to train, when and for how long to rest\u2026<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/muscle-mass-gain\/\" aria-label=\"Read more about Musku\u013cu masas palielin\u0101\u0161ana\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-15784 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas tag-dietas tag-izvele tag-kaloriju-deficits tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/want-to-lose-weight-or-just-talk-about-it\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Nomest-lieko-svaru-256x300.jpg\" class=\"attachment-medium size-medium wp-image-15785\" alt=\"Ineta Rijniece\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Nomest-lieko-svaru-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Nomest-lieko-svaru.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/want-to-lose-weight-or-just-talk-about-it\/\">\n\t\t\t\tWant to drop the excess, or do you just want to talk about it?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>We always do what&#039;s really important to us if we don&#039;t - so something else is more important\u2026<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/want-to-lose-weight-or-just-talk-about-it\/\" aria-label=\"Read more about Gribi nomest lieko, vai gribi tikai par to parun\u0101t?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-16407 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi category-svara-samazinasana tag-klimakss tag-menopauze tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/menopause-and-weight-gain\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Menopauze_2-256x300.jpg\" class=\"attachment-medium size-medium wp-image-16409\" alt=\"Menopause and weight gain\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Menopauze_2-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Menopauze_2-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Menopauze_2.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/menopause-and-weight-gain\/\">\n\t\t\t\tMenopause and weight gain\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What happens to a woman&#039;s body during menopause and how these changes affect a woman&#039;s weight.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/menopause-and-weight-gain\/\" aria-label=\"Read more about Menopauze un svara pieaugums\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7683afbc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7683afbc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2f1fe33b\" data-id=\"2f1fe33b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-566d2ca4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"566d2ca4\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-62656e24\" data-id=\"62656e24\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7f1757c6\" data-id=\"7f1757c6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>How does eating before going to bed affect our weight and sleep quality?<\/p>","protected":false},"author":25,"featured_media":33755,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112],"tags":[111],"class_list":["post-33754","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/33754","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=33754"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/33754\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/33755"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=33754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=33754"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=33754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}