Is It Bad To Eat Before Bed?

Falling Asleep Faster 
Some foods contain elements that may help people fall asleep faster. 
Experts hypothesize that consuming foods containing high amounts of 
tryptophan, serotonin, or melatonin can shorten the time it takes to fall 
asleep and improve overall sleep quality.
Tryptophan, serotonin, and melatonin each play a role in the body related 
to sleep. Every diet requires foods with the amino acid tryptophan, because 
the body cannot produce tryptophan on its own. The body then turns 
tryptophan into serotonin and melatonin. Melatonin signals to the body that 
it is time to sleep, while serotonin regulates sleep, hunger, and emotions.
Satisfying Hunger 
Hunger is a natural need for food. Common signals of hunger are the feeling 
of an empty stomach or hunger pangs. Lightheadedness and fatigue can 
also be signs of hunger. Experts caution against mistaking other feelings 

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for hunger, such as boredom, tiredness, or anxiety. These feelings are not 
the same as hunger and may be addressed in ways other than eating.
For people who get hungry in the evening after dinner, a light snack may 
be appropriate. Snacks that offer a lot of nutrients but are also low in 
calories can appease hunger cravings without disrupting or delaying sleep. 
Risks of Eating Before Bed
Health experts advise against eating a full or heavy meal near bedtime. 
Consuming a large meal so close to sleeping can affect digestion and sleep 
quality. 
Over time, consuming most of a person’s daily food intake late in 
the day can also lead to obesity.
Gastroesophageal Reflux, Acid Reflux, and Heartburn
Eating too close to bedtime is related to gastroesophageal reflux (GER), 
also called acid reflux or acid indigestion. GER occurs when the contents 
of the stomach return back up the esophagus. The esophagus is the tube 
responsible for delivering food from the mouth to the stomach. 
“Less is more when it comes to bedtime snacking.” 
Dr. Abhinav Singh, Sleep Physician 
A collection of muscles called the lower esophageal sphincter (LES) 
separates the stomach from the esophagus. If the LES does not close 
correctly, the esophagus can become irritated by the returning stomach 
contents. When a person lies down right after eating, the contents of the 
stomach can press against the LES and cause acid reflux.
GER can cause discomfort or pain, such as heartburn. Heartburn is a 
burning pain in the chest that usually comes up from the stomach. Other 
common symptoms of GER include nausea, a sensation of food trapped in 
the chest, and the taste of stomach acid in the mouth.
To reduce the risk of GER, heartburn, and related symptoms, experts 
recommend against lying down on the back UpToDate More than 2 million 
healthcare providers around the world choose UpToDate to help make 
appropriate care decisions and drive better health outcomes. UpToDate 
delivers evidence-based clinical decision support that is clear, actionable, 
and rich with real-world insights. Immediately after eating. Additionally, 
experts advise people to avoid eating a full meal two to four hours before 
bedtime.

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