Eating before bed?

Question

I am trying to lose some weight but i am having a real problem with eating before bed. The rest of the day i eat pretty well and excersize but i cant seem to get a good nights sleep unless i eat a large amount before i go to sleep. How can i change this habit or what types of food should i eat if i have to eat something before bed?

Answer 1

From a metabolic standpoint, there is really no reason not to eat food in the evening. A calorie is a calorie regardless of when it is consumed. A morning calorie is metabolized in basically the same way as an evening calorie. However, eating in the evening is a problem for many, not because of the way food is metabolized, but because of the quantity of food that is often eaten.

Skipping meals and becoming overly hungry by evening can lead to nighttime binge eating. Recent studies revealed that when people ate three meals a day only 13% binged. When people skipped breakfast, 24% binged and when people skipped breakfast and lunch, 60% binged. In general, people who spread their meals throughout the day seem to be better able to control their eating. They are less likely to feel hungry and less likely to overeat. So by eating breakfast, lunch, and dinner and planning snacks in between, you can help yourself lose weight as well as maintain better control of your eating throughout the day and night.
For most people, the evening is "down-time," used to relax, watch television, and unwind from the stresses of the day. Others view this as a time to multi-task and catch up on household chores, bills, homework, and other responsibilities. Whether you're winding down or checking off your to-do list, unconscious eating can accompany your routine and result in a massive calorie intake. Devouring a bag of chips, a sleeve of cookies, or a pint of ice cream can occur when your mind is somewhere else.

The Role of Sleep
Consuming a large amount of food before bedtime can also result in indigestion and sleep problems, which can trigger you to eat more during the proceeding days. A growing body of research suggests a connection between obesity and lack of adequate sleep. Statistics show that overweight individuals sleep about 1.8 hours less a week than people of normal weight. Since the 1960's sleep duration for American adults has dropped by as much as two hours a night, while obesity has drastically increased.

Sleep is a regulator of two hormones that effect appetite, leptin and ghrelin. Leptin helps suppress food intake and stimulate energy expenditure, while ghrelin stimulates appetite, fat production, and body growth. When one is sleep deprived, the level of leptin drops and the level of ghrelin increases. The result is a drastic increase in hunger. One study reported a 24% increase in hunger, with excessive, uncontrollable cravings for calorie and carbohydrate packed foods such as cookies, candy and cake. It can all add up to a vicious cycle of late night binges, lack of adequate sleep, uncontrolled snacking, late night binges, and so on.
Are You An Evening Eater? Try this exercise to find out.
Use the Nutrition Tracker to track 3-5 typical days of eating. Print each day's results and use your records to answer the following questions:

1. How many meals and snacks did you eat after 5:00 pm?
2. How many meals and snacks did you eat during the day?
3. How many total calories did you consume after 5:00 pm?
4. How many total calories did you consume for the day?
5. What activities occurred while you ate after 5:00 pm?

You may have a problem with evening eating if:

More than one-third of your meals & snacks are eaten after 5:00 pm.
More than one-third of your total calories are consumed after 5:00 pm
Evening eating constantly occurs with another activity.

Put An End to the Evening Binge Cycle!
You CAN control evening eating disasters. Try these tips to normalize sleeping patterns and fend off hunger:

Plan activities to do throughout the evening, but don't make food a part of the activity:

Take a bath
Walk the dog
Pay bills; balance the checkbook
Play board games with the kids
Call a friend
Keep your hands busy (polish the silver, sew, knit, or do any craft)
Play basketball, baseball, soccer
Read a book or magazine
Try a relaxing fitness video such as yoga or tai chi.
Eat 3 meals daily and 1-2 planned snacks, keeping in mind your total calorie range.
Plan to eat about the same number of calories at each meal throughout the day. The total should be within your calorie range.
Have a low-calorie beverage (diet soda, flavored water, etc.) in the evening.
Make a list of low-calorie snack options. Select one for the evening. Eat it, but no more.
Don't eat mindlessly! Eat all meals and snacks at the kitchen table, keeping all of your attention on the food you're enjoying. Take your time and really enjoy every bite.
Get 7-8 hours of sleep nightly.
Maintain a regular bed and wake time schedule, even on the weekend.
Establish a regular, relaxing bedtime routine.
If you have trouble sleeping, leave the bed (or room) and pursue another activity like reading until you're ready to sleep. Use your bedroom only for sleep and sex.
Finish eating at least two to three hours before your regular bedtime.
Exercise regularly.
Avoid caffeine and alcohol close to bedtime; avoid nicotine altogether.

Answer 2

Well the problem with eating before bed is that when your asleep you burn way less calories then you would when your awake and active. So if you eat before bed, then more of the food you eat will probably turn into fat. I suggest... cause I have the same problem... to drink water or something. Like usually I just take a water bottle to bed and drink right before bed... they can fill you up. Also, during the day bring like 3 water bottles with you and drink them. Water makes a big difference in how much you lose and etc. Good luck.

Answer 3

do you sleep immediately after eating? then it is definitely not the right way to lose weight and this habit can cause lot of problems later.you got to be awake for at least 2 hours after eating your dinner \lunch(if you sleep in afternoon as well) before you go to sleep.
now for the other problem-try newer methods of sleep inducing techniques.the best one i found so far was not taking sleeping tablets but reading a story book some of which will take you to the dreamland even before you know it.
to lose weight try walking for few(only few)minutes inside or outside our house everyday.increase the frequency after you get comfortable with it.
eat fruits like banana which is said to improve digestion.this will also help.

Answer 4

Different theories on that one. One side says eating before going to bed interrupts the circadian cycle of your body because it's busy digesting and doesn't allow you to fully rest. The other side says that is a myth. Personally, when I eat heavily, I find I wake up with bags under my eyes and I feel sluggish. Important question is how do YOU feel if you eat heavily and then go to bed? If you're fine, then don't worry about it.

Answer 5

They say you should,nt eat anything at least 2 hours before going to bed, but I eat junk food right up until my head hits the pillow, & I know that,s not good for a good nights sleep, but if you have to eat, mabey have a peanut butter sandwich,as hear thats good for you.

Answer 6

I go for a run. I would eat all the time and sleep. My love handles got out of control. Even though I work out in the morning, the night run helps me sleep better and you can also reflect on your day. I see it as a happy ending.

Answer 7

Everything you eat after 7 pm is stored as fat.Or don’t eat 2 hours before you go to sleep or that is stored as fat.

“It's a myth that eating late will make you gain weight. Your body doesn't know what time it is when you eat, and it metabolizes all calories the same way, regardless of the time of day they are eaten. There is no real concern with eating late or close to bedtime, unless you find it disrupts your sleep or makes you feel a sick when you lie down to go to bed.”


http://blog.360.yahoo.com/blog-bCJcpYYyc6M.rBmxoZejoDyf?tag=myths

Answer 8

Eat in front of a person rather than screen. It cuts down on mindless eating and allows you to more accountable for each chew.

Answer 9

Drink a lot of water before you eat. use small plates. and keep less food in the house. if don't have food to eat, you not going to eat it. do something to get your mind off of food like playing video game or something. goodluck.

Answer 10

eat at least about an hour or so before going to bed...eat simple stuff like bread and milo...i do that sometimes when hungry before going to bed...don't really like to at a huge meal before sleeping...= )