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Chances are, you've made a few midnight raids on the fridge — most people have. But is there any harm in making your nighttime snack a regular habit? Even experts haven't found a clear answer to that question.
"The effects of nighttime eating can differ based on personal characteristics and on the type and amount of food being consumed," says Dr. Sarah Musleh, endocrinologist at Anzara Health — so, it's hard to provide a simple answer, like "It's good" or "It's bad."
According to Musleh, some research connects nighttime eating to potentially negative health effects, such as:
But if you can't sleep on an empty stomach, here's some good news: Some evidence suggests what you eat matters more than the timing.
Below, you'll find four important things to keep in mind about late-night eating, along with tips on snacking wisely throughout the day to reduce nighttime hunger.
Some foods and beverages may have more of an impact on your sleep and digestion than others:
To sum up, a bedtime latte with a side of spicy chips might not be the best choice when you feel like a quick snack before bed.
Beyond the type of food you eat, portion size can also make a difference in the effects of late-night eating.
A bigger snack before bed can raise your blood sugar — and higher blood sugar levels may contribute to insomnia.
"Our body was not designed to digest large meals during sleep, particularly carbohydrates and sugar," says Carleara Weiss, member of the American Academy of Sleep Medicine and sleep educator at Aeroflow Sleep. Heavy meals take more effort for your body to digest, which Weiss says could impair your sleep if eaten too close to bedtime.
In short, a four-course pantry buffet just before bed could leave you lying awake instead of getting the rest you need.
The timing of your nighttime snack also plays a key role, thanks to your circadian rhythm.
The circadian rhythm is an internal process that controls your sleep-wake cycle. Think of it like your body's 24-hour clock. Typically, it's synched up with the day-night cycle, so you feel sleepy at night and awake during the day. But eating too close to bed might throw you off your rhythm.
"Eating close to bedtime, regardless of the food of choice, will disrupt the circadian rhythm because our digestion needs to slow down during sleep," Weiss says.
For that reason, it may help to stop eating within a set window before bed — though the exact time you'll want to have your last meal of the day depends on your individual bedtime.
The last piece of the puzzle is physical activity, though experts continue to study the link between exercise and hunger.
Some research suggests a more intense workout might suppress your hunger hormones, which could mean a hard workout during the day may leave you less hungry at night.
That said, Tom Holland, exercise physiologist and fitness expert, emphasizes that experts have found mixed results on the effects of exercise on hunger:
In short, there's no conclusive answer, but some trial and error can help you find out what works for you: Experts recommend exercising for around 150 minutes every week, if you're able — around 30 minutes a day, five days per week.
Holland says the best time to work out for better sleep can also vary. Some older evidence suggests that intense exercise before bed could disrupt sleep, yet other research suggests people who exercise late in the day may enjoy deeper, more restful sleep.
"The key is to listen to your body and determine how exercise affects you personally, then adjust accordingly," Holland says.
Paying attention to your daytime routine can help you stave off nighttime hunger. For example, you might try:
If you need to eat something before bed, it could help to choose foods associated with better sleep, Lustig says. Examples include:
No conclusive evidence suggests eating at night is automatically harmful to your health — but eating certain foods before bed may disrupt your sleep.
In general, experts recommend eating your last meal or snack at least two to three hours before bed to give your body time to digest. If you can't skip your nighttime snack, opting for one with more sleep-friendly compounds could make a difference — for instance, kiwi and plain yogurt instead of a candy bar or jalapeno nachos.
Making a few adjustments to your daytime meals and snacks could also help prevent late-night hunger pangs in the first place.