"Eat breakfast like a king, lunch like a prince, and dinner like a pauper." We have all heard of this saying. It emphasises on the importance of starting the day with a substantial and nutritious breakfast, followed by a moderately-sized lunch, and ending with a light dinner. In this article, we will focus on the third aspect of the sentence. In an interaction with the OnlyMyHealth team, Dr Edwina Raj, Senior Dietitian, Aster CMI Hospital, Bengaluru, throws light on why you shouldn’t have a large meal for dinner, especially before hitting the bed.
Why You Shouldn’t Eat Right Before Bed
“Eating a heavy meal right before sleep at night is not advisable,” says Dr Raj, adding that there is enough scientific evidence to suggest eating a large meal right before bedtime may do more harm than good, causing health risks, such as weight gain, interruptive sleep, heartburn, indigestion, and gastroesophageal reflux.
According to the Sleep Foundation, eating too close to bedtime is associated with Gastroesophageal Reflux Disease (GERD), also called acid reflux or acid indigestion. It occurs when the stomach acid flows back into the oesophagus, the tube that connects the mouth to the stomach.
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A study published in the American Journal of Gastroenterology found that shorter dinner-to-bed time was significantly associated with an increased risk of GERD.
Heartburn, regurgitation, which refers to a sour or bitter taste in the mouth due to the backflow of stomach acid, difficulty swallowing, chronic cough, chest pain are some of the common symptoms of GERD.
In addition, high caloric intake and consumption of calories during late-night hours has also been associated with weight gain, as per a study published in the Journal Sleep.
Dr Raj shares that over a period of time, overeating may lead to obesity, causing a threat for cardiovascular diseases, diabetes, and stroke. “It is recommended to avoid eating right before sleeping. If you really had to, watch the portions and opt for healthy foods that are low in fats and carbohydrates,” she adds.
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Best Time To Eat
According to her, one should have a window of at least 90 minutes to 2 hours between eating and going to bed.
The doctor warns against eating carbohydrate-rich foods after sunset. Avoid processed, fatty, and sugary foods that increase cravings and provide no nutrition.
Here are some light food options for dinner:
- Grilled chicken with a side salad
- Baked or boiled fish with steamed vegetables
- Quinoa or brown rice bowl with sautéed greens
- Lentil or chickpea salad
- Cauliflower rice with roasted vegetables and grilled salmon
- Vegetable and tofu kebabs with a side of quinoa.
- Greek yoghurt with mixed berries
Bottomline
Eating before sleeping can disrupt sleep, lead to indigestion and acid reflux, and contribute to weight gain. To promote better sleep and overall health, it's best to avoid heavy meals close to bedtime and have light dinners that are balanced and satisfying.
