5 Reasons to Stop Eating Three Hours Before Bed

 

These days I have a soft stop for putting any food  into my mouth after 7 pm.  It is a soft stop because I don’t want to be so rigid that I can’t enjoy popcorn or some other yummy treat when I get together with family and friends.  But I try hard for 6 out of 7 nights.  I can’t say it is always easy.  I love to graze and take a peek in the fridge and pantry looking for a morsel to pop in my mouth after my evening walk or bike ride even though I’m not really hungry.  I stop myself because I know the benefits of putting on the brakes at least three hours before bedtime.  Here I want to share some of my biggest motivators for saying no to evening snacking.  To be honest I also post these on the refrigerator door as a reminder!

1.  Sleep is super important to me and at this stage in my life (menopause) it isn’t always perfect so I do what it takes to get the deepest, most restorative sleep I can.  Emerging research indicates that meal timing may be equal to light timing in cueing your body’s circadian rhythm.  A healthy circadian rhythm promotes high-quality, restorative sleep.  Eating early in the day and avoiding late night eating will cue your body to be energized during the day and ready for rest at bedtime. 

2.  Digestion works poorly at night which can lead to morning bloating and restless sleep.  Over time restless sleep may lead to weight gain and increased cortisol levels and more belly fat (ughh)!

3.  Stopping eating three hours before bed will decrease ghrelin (the hunger hormone) the next day.  This will result in less hunger and better appetite control.  Research also shows eating a meal at 8:00 pm leads to an 86% greater total glucose response than that same meal at 8:00 am.  So, eating most of your calories earlier in the day will enhance glycemic control and insulin sensitivity.

4.  The hormone somatotropin (growth hormone) is released at night and will increase if you don’t eat anything for 12 hours.  Growth hormone helps to maintain, build and repair tissue in the brain and other organs.  It speeds up healing after an injury and helps to build muscle mass, boost metabolism and burn fat.  Bonus, it is also beneficial to the quality and appearance of the skin.

5.  Last, late night eating tends to consist of the processed, sugary types of food.  High intake of processed foods may lead to excessive body fat and may spike inflammatory molecules that are linked to sleep disturbances.  It can also alter the gut microbiome which depreciates sleep quality.  Cutting out the sugary, processed foods will help to stabilize blood sugar and will result in more restful, high-quality sleep, allowing the body to heal and repair.

If you are motivated to give this a try, but feel stuck or would like support in achieving your health goals click the link on the Work With Me page to set up a complimentary consultation.