Sleeping on an empty stomach - is it harmful to sleep hungry?

Is it possible to eat before going to bed?

Let’s find out together with the experts.

This question remains controversial. Many people are confused by it: some are over-insured and sleep on an empty stomach, while others deliberately go to bed when they want to eat. One way or another, sleep and nutrition are closely related – if the intake of food is irregular, then with sleep will be problems. Let’s talk about it.

Nutritionist, project manager of Freedom International Group for the Coffeecell brand.

If the last meal is earlier than 3-4 hours before bedtime, then expect consequences in the form of insomnia and interrupted sleep.

Nonna: In the morning you will feel exhausted because you have not slept well. Already in the first half of the day you will seek to replenish energy reserves with the help of food. And this threatens to increase the daily dose of calories, that is, overeating. In addition, the risk of fat deposits increases, as well as chronic diseases such as diabetes. Hunger causes a decrease in endorphins, the feel-good hormones. Therefore, if you systematically go to bed hungry, it can lead to lack of focus and apathy. Between the last meal and breakfast should be 12 hours (dinner 4 hours before bedtime and sleep 8 hours) – in this case there will be no problems.

Nutriciologist, member of the Russian Union of Nutriciologists, Nutritionists and Food Industry Specialists.

If you missed dinner for some reason, it is better to make up for it with a snack, not a full meal. The fact is that at 23:00, the production of sleep hormone is already underway and the process of body recovery begins. That is, at this time it is best to go to bed. From 23:00 to 01:00 the gallbladder is restored, from 01:00 to 03:00 – the liver. And if you eat shortly before bedtime, you will interfere with this process.

Digestion on average lasts 3-4 hours. To ensure that this process ends before 23:00, you should have dinner no later than 19:00-20:00.

Before going to bed, it is better to avoid fast carbohydrates and give preference to vegetables (not starchy) or greens – depending on the tolerance of foods and the state of the digestive system. You can make a simple tomato and cucumber salad or vegetable rolls. Light fats are fine too – like almond milk, coconut yogurt, urbech, nut or seed paste.

If you don’t have gastrointestinal problems, a handful of nuts, half an avocado, and a vegetable salad with seeds added will also work for a snack. Protein in small quantities is also allowed: hummus, legumes, a few quail eggs or a piece of lightly salted salmon.