When you eat dinner may matter as much as what you eat. Here’s what research says about the downsides of dining late.
Late Eating Can Disrupt Sleep
Late dinners may interfere with sleep in a couple of ways: digestive discomfort and elevated blood sugar.
“Additionally, lying down flat too soon after dinner can increase symptoms of gastric reflux, which may be uncomfortable and prevent you from falling asleep easily,” adds Groves Azzaro. (Reflux occurs when stomach acid flows back up the esophagus.)
A late dinner can also mess with your sleep by elevating your blood sugar. “Eating dinner late means that your body is still working on digesting and absorbing the food you ate, which means that your blood sugar is still high by the time you go to bed,” Groves Azzaro says.
Some research has correlated disrupted sleep with high blood sugar, and the two may go hand in hand. High blood glucose levels can impact sleep by increasing nighttime trips to the bathroom. Eating close to bedtime may also raise hormones that disturb sleep. “Late dinner has been shown to increase nighttime cortisol levels, which may result in sleep that is interrupted and less restorative,” Groves Azzaro says.
Eating Late May Cause Weight Gain
Late eating also interferes with hunger hormones. “Eating dinner late at night can increase ghrelin (the hunger hormone) and decrease leptin (the fullness hormone), resulting in decreased calorie expenditure and increased fat storage,” Groves Azzaro says.
Late Dinners May Increase Disease Risk
A late-night dinner habit might increase your risk of chronic diseases like type 2 diabetes and cardiovascular disease by disrupting your circadian rhythm.
Researchers speculate this may be because eating at consistent times that align with daylight hours helps support optimal blood pressure and metabolism. (Your metabolism helps regulate your heart rate.)
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