With all the sleeping issues I have had, not eating 3 hours prior to bed has had the biggest impact on improving my sleep quality - and not having a high carb dinner (which when I did would lead to late night cravings/snacking before bed). I am still a work in progress with reducing my alcohol consumption prior to bed; I really do enjoy my nightcaps with my husband, but at this age my body really doesn't like it. With my Oura ring I was able to see the effects of late night eating and drinking on my heart rate variability (HRV) levels. HRV measures the variation in time between your heartbeats; and gives you a snapshot into your sympathetic (flight or fight) and parasympathetic (rest and digest) functioning. Higher HRV=good (associated with your rest-and digest; and linked to better sleep quality); where as lower HRV =not so good (associated with flight-or fight, stress, illness and overtraining). I quite often had lower HRV levels when I was overtraining, consuming too much alcohol, having "wine sweats" etc. Changes needed to be made in my life as the inadequate sleep was taking a toll on me. Wearing the continuous glucose monitor has also provided further insights into my sleep -where having alcohol would cause my blood glucose levels to drop very low (<3.9m/mol) throughout the night making me stir and not have a quality sleep. There are many strategies that can help to have a good nights sleep which I discussed in another blog https://www.drkristinacalder.com/post/sleep-challenges-in-perimenopause-understanding-insomnia-and-finding-solutions; but here I want to focus on why eating late is not the best for a quality sleep.
Eating a late or big meal before bed can have several effects on your sleep, including:
Disrupted digestion: Digestion requires energy and can increase the body's metabolic activity. Consuming a large meal close to bedtime can lead to discomfort, bloating, or indigestion, making it difficult to fall asleep or stay asleep throughout the night.
Acid reflux or heartburn: Eating a heavy meal and then lying down can increase the likelihood of acid reflux or heartburn. These conditions can cause discomfort and disrupt sleep.
Increased metabolic rate: Digesting a large meal can temporarily raise your metabolic rate, leading to feelings of wakefulness and restlessness. This can make it harder to fall asleep or achieve deep, restorative sleep.
Nighttime bathroom trips: Consuming a large amount of liquid or foods with diuretic properties before bed can increase the need to urinate during the night, interrupting sleep and causing nighttime awakenings.
Poor sleep quality: The body's energy is diverted towards digestion, which can interfere with the natural sleep process. This may result in fragmented or shallow sleep, leading to reduced sleep quality and feeling less refreshed upon waking.
I now incorporate all these strategies and have found a profound impact on my quality of sleep. Along with these strategies; particularly eating a lighter dinner and earlier; it allows me to have a 12-13 hour window of "fasting" (post dinner to breakfast). Eating prior to my workout is critical to my goals and needs at this phase in my life; but having a 'fasting' period is also important to me- and this allows for that.
To promote better sleep, it's generally recommended to:
Have a lighter dinner: Opt for a balanced, moderate-sized meal that includes lean proteins, whole grains, and vegetables several hours before bedtime.
Limit caffeine and alcohol: Avoid consuming caffeine and alcohol in the evening, as they can disrupt sleep patterns and interfere with falling asleep.
Allow time for digestion: Aim to finish eating at least two to three hours before going to bed, allowing enough time for digestion to take place.
Choose sleep-friendly snacks: If you feel hungry before bed, opt for a light, sleep-friendly snack, such as a small portion of nuts, yogurt, or herbal tea.
Stay hydrated: While it's important to stay hydrated, especially throughout the day, try to limit fluid intake close to bedtime to minimize disruptions from nighttime bathroom trips.
By adopting these practices, you can help support a more restful and uninterrupted sleep. It's important to note that individual responses to food and sleep can vary, so it's helpful to pay attention to your own body's reactions and make adjustments based on what works best for you. Please feel free to add any comments about what works well for you and your sleep!
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