Is eating before bed harmful?

I often snack before bed because I feel hungry at this time. Is this harmful to my health? (Thuy, 29 years old, Hanoi ).

Reply:

Some people often feel hungry in the evening before going to bed, especially those who are stressed, tend to increase the hormone ghrelin, causing hunger. If you snack at this time, it will cause the calorie intake to exceed the recommendation, causing weight gain and obesity.

In addition, for people with gastric reflux, eating before bed is more likely to cause reflux, symptoms include heartburn, difficulty swallowing, and coughing. Therefore, this group should avoid eating anything at least three hours before going to bed, avoiding drinks containing caffeine, alcohol, tea, chocolate, or hot spices, as they can aggravate symptoms.

However, if you control your calories, eating before bed can have potential benefits. Several studies suggest that adding a small snack after dinner can help people who are hungry at night feel satisfied enough to eat less of their main dinner. Over time, it can also help with weight loss. Just keep in mind your total daily calorie intake and keep it in check.

What's more, eating before bed can help you fall asleep or sleep better than going to bed hungry. Be sure to limit foods high in unhealthy fats and added sugars, such as ice cream, pastries, or chips, which can exceed your daily calorie needs.

Overall, eating before bed doesn't always make you gain weight and cause harm, but it's best to limit it.

Nutritionist Pham Hong Ngoc
Vietnam Institute of Applied Medicine

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