When Should You Stop Eating Before Bed? Here’s What Experts Say

Experts typically recommend refraining from eating within three hours of bedtime to get a good night’s sleep and prevent digestive issues like acid reflux. But for some people, eating before bed is a necessity.

“Eating close to bedtime can add unnecessary calories, leading to weight gain, spike blood sugar, and decrease sleep quality,” Lauren Twigge, RD, a registered dietitian with Lauren Twigge Nutrition, told Health. “For others, a balanced snack at the end of the day may curb cravings, balance blood sugar, and ultimately lead to a better night’s sleep.”

“If you do eat close to bedtime, it’s important to consider the types of foods that you snack on in the evening and be sure to focus on filling that snack with sleep and health-promoting foods,” said Twigge.

Here are some general guidelines on when to stop eating before bed, including which types of foods you should limit.

Carbs

You should try to stop eating heavy carbs like pasta or bread at least two to three hours before bed, Kait Richardson, RD, a registered dietitian with Nutrition Awareness, told Health.

“They can spike your blood sugar and lead to poor sleep. Complex carbs like oats or sweet potatoes earlier in the day are great, though.”

Protein

According to Richardson, a little protein before bed is fine—like a small portion of turkey or chicken. But large servings can make digestion work overtime and interfere with sleep, she said.

“Aim for your main protein intake earlier in the day,” said Richardson.

Caffeine

Try to avoid caffeine after 2 p.m. “While everyone’s caffeine tolerance is different, most people need to cut it out well before dinner to avoid disrupting sleep,” said Richardson.

Caffeine is a stimulant that impacts sleep-promoting hormones and alters sleep habits. “Foods and beverages such as coffee, tea, energy drinks, soda, certain chocolates, energy bars, and even some espresso-flavored desserts and snacks should be avoided at night,” said Twigge.

Caffeine can also interfere with saliva production and cause an increase in nighttime teeth clenching and grinding, Sandip Sachar, DDS, a New York City dentist with Sachar Dental NYC, told Health.

Sugar

You should avoid sweets before bed. “They can spike blood sugar, lead to crashes later, and can mess with your ability to fall asleep,” said Richardson. Aim to satisfy sweet cravings earlier in the day with fruits or naturally sweet snacks.

Eating sugary or sticky foods before bed can also impact your oral health. “Sugary snacks and beverages are the worst for fueling bacteria growth and subsequent acid production that causes erosion of enamel,” said Dr. Sachar. Sticky foods such as crackers, dried fruit, granola bars, and candy cling to the teeth and prolong exposure and enamel erosion.

Salty Foods

Eating extra salty foods can increase your thirst and cause you to drink more fluids right before bed. “This could have you waking up to use the restroom more often than you would like throughout the night,” said Twigge.

Try to avoid spicy or fried foods before bed, too. Eating these types of foods close to bed can lead to indigestion or heartburn, which may disrupt sleep, according to Twigge.

Eating before bed can disrupt sleep, cause weight gain, lead to acid reflux, and tooth erosion, according to Dr. Sachar.

“Stomach acid in the mouth causes erosion of tooth enamel,” said Dr. Sachar. “This is a subtle but important sign of reflux that is often overlooked.”

While your saliva washes away and dissolves food particles and neutralizes acid, your saliva production drops when you sleep, said Dr. Sachar. This leads to teeth staying coated in cavity-causing bacteria that thrive on those food particles. Eventually, you may experience tooth erosion and gum disease.

Plus, it’s common for people to snack in the middle of the night and fail to brush their teeth again, which leads to sugar, bacteria, and acid sitting on the teeth overnight.

For certain people, it may even be necessary to eat before bed, Jose Ordovas, PhD, a senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, told Health.

• Preventing blood sugar dips: “People with diabetes or blood sugar regulation issues may need a small snack to prevent nighttime dips in glucose,” said Ordovas.
• Muscle recovery: According to Ordovas, athletes or people with high energy needs may also benefit from protein before bed to support muscle recovery.
• Consuming more vitamins and minerals: Eating before bed could provide another opportunity to add nutritious foods to your diet that you may have missed during the day, said Twigge. It also could help curb cravings and hunger, which may help you sleep better.
• Consuming sleep-promoting foods: “You can eat a bedtime snack with sleep-promoting foods such as dairy milk, nuts, or tart cherries.”

While eating right before bed can disrupt sleep or lead to weight gain for some people, this is not the case for everyone.

Genetic differences in digestion and metabolism can affect how long it takes an individual to process food. People with faster metabolic rates—or different gut microbiomes—may be able to eat a little closer to bedtime without issues. Others may need more time to digest comfortably, said Ordovas.

“Some people with variants in the MTNR1B gene may have a higher risk of blood sugar issues when eating late, while others may be less affected,” said Ordovas. “Our genetics influence how we digest food, how sensitive we are to caffeine, how we manage blood sugar, and how food affects our sleep.

“When in doubt, speak with a healthcare provider or registered dietitian, especially if you notice unusual patterns in your sleep, digestion, or energy levels.”