What happens if you go to bed hungry often?

Weight gain

In fact, the hungrier you feel, the more likely you are to eat later, says nutritionist Wesley Delbridge. If you wait until you're extremely hungry to eat, your blood sugar can drop so low that you'll be tempted to consume anything in sight.

Worse yet, sleeping on an empty stomach can easily lead to overeating at breakfast, causing blood sugar to spike to unhealthy levels and setting your metabolism on a loop for the rest of the day.

Illustration photo. (Photo source: Internet)

Muscle loss

All those hours of hard work at the gym will be wasted if you go to bed hungry. According to a study conducted by the European Society of Cardiology, your body will not have the nutrients it needs to convert protein into muscle. Going to bed hungry for long periods of time can even damage your heart.

To get the most out of your day and prevent muscle loss, try to eat dinner a few hours before bed, making sure it's high in protein, researchers say.

Difficulty sleeping, poor sleep

When you go to bed on an empty stomach, you may experience feelings of unease and cravings for food throughout the night, making it difficult to stay asleep for the first four hours or so.

Lack of energy for the new day

If you go to bed hungry, you will lack energy the next day, and this can affect your ability to work and participate in activities. Mornings are when your brain and body require more energy, and if you have spent the night without enough energy, you will not be able to store enough energy for the next day.

Many researchers have shown that going to bed hungry can have many negative effects, especially a lack of energy, and can affect both physical and mental health. It can also cause symptoms such as fatigue and depression.

Researchers at Florida State University (USA) found that men who supplemented 30 grams of protein before bed had higher resting energy expenditure the next morning than those who went to bed hungry.

More irritable

Working on an empty stomach can be unpleasant, and going to work on an empty stomach the night before can make you a very unpleasant person. There's even scientific evidence to back up these dangerous mood swings.

Researchers from the University of Cambridge (UK) found that levels of serotonin - a hormone that regulates behavior - begin to fluctuate when people are deprived of food, which affects parts of the brain that help people control their anger.

Losing weight

Nutritionists say that frequent late-night snacking can lead to weight gain. Going to bed with a full stomach can cause a spike in insulin and glucose levels in the blood. Since your body is less active at night, it turns that extra energy into fat while you sleep. To minimize the risk of weight gain, some experts recommend leaving at least 12 hours between dinner and breakfast.

In a study published in the journal Cell Metabolism, scientists found that mice that fasted for 16 hours (and still ate high-fat, high-calorie foods) were nearly as lean as those that ate a healthy diet. However, it’s important to always make healthy food choices throughout the day. Balance nutrients at each meal and get enough protein and fiber to avoid stomach rumblings that can interfere with your sleep quality.

How to prevent hunger at bedtime

To prevent feeling hungry at bedtime, you need to adjust your diet scientifically. Here are some suggestions to help you solve this problem:

- Determine the exact amount of calories you need to consume daily: Plan your meals properly and divide them into several small meals throughout the day. Normally, a balanced diet for adults is about 2,000 calories per day.

- Stick to meal times: Make sure you maintain time and consistency in eating your main meals every day. At the same time, don't forget to add healthy snacks when necessary for your body.

- Diversify your diet: Make sure you include a variety of foods in your diet. Include vegetables, fruits, protein-rich foods, low-fat dairy products, and whole grains in your daily meals.

- Avoid unhealthy foods: Limit and avoid foods high in salt, refined sugar and saturated fat, as they are unhealthy.

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