Cookies, yogurt, even an improvised sandwich… For some of us, satisfying a craving in the middle of the night is routine. Why deprive yourself of it, anyway: you’re hungry, if you eat, you’ll be able to go back to sleep better, right? This is an error, as Dr Gérald Kierzek, medical director of True Medical, teaches us. Because this simple gesture throws your entire circadian rhythm out of tune.
“The body is programmed to rest at night”
“Eating while you sleep is not natural for the body”immediately reminds Dr Gérald Kierzek. “The body is programmed to rest at night: metabolism naturally slows down, preparing the body for rest.”
In other words, when you open the fridge at 1 a.m. to quell a craving, your body suddenly has to restart to digest when it should be resting.
“When you eat food late at night, your body has to work harder to digest it. This can lead to internal imbalances and disrupt long-term sleep, weight, and metabolic health.”warns the doctor.
Heartburn, reflux: very common first effects
The most common problem associated with nighttime snacking remains gastroesophageal reflux disease (GERD).
“A full stomach before going to bed, combined with a lying position, promotes the rise of stomach acid into the esophagus,” explains Dr. Kierzek.
Result: heartburn, acidic feeling in the throat, nighttime cough or chest pain may appear.
The phenomenon is further aggravated when the meal is rich, fatty or eaten very late. “Staying up late also slows gastric emptying, which increases pressure on the lower esophageal sphincter.”specifies the doctor.
And the consequences don’t stop there.
Bloating, disrupted microbiota… your digestion also suffers
Eating in the middle of the night heavily mobilizes the digestive system at a time when it should be slowing down.
“A heavy or copious meal causes more bloating and digestive discomfort,” underlines the specialist.
The intestinal microbiota can also be affected. Dr. Kierzek points out that the combination of stress and late meals — especially when more than 25% of calories are consumed after 9 p.m. — is associated with more intestinal disorders.
Recent research from the UT Southwestern Medical Center points in the same direction. Published in the journal PNASa study suggests that eating during periods normally dedicated to sleep could desynchronize the circadian clocks of intestinal cells. Researchers believe that this disruption could contribute to certain digestive disorders, such as irritable bowel syndrome, inflammatory bowel diseases or even constipation, particularly among night workers or people prone to jet lag.
In the long term, this habit could also promote weight gain. “Metabolism is slower at night, so more calories are stored as fat rather than burned“, he says.
In some cases, chronic digestive imbalances can even promote gastric ulcers linked to excess acidity.
Why eating at night also disrupts your sleep
Many people think that a small snack helps them sleep better. In reality, it is often the opposite.
“Eating at night disrupts the sleep cycle and makes it more difficult to fall asleep, especially after heavy or high-sugar foods”warns Dr. Gérald Kierzek.
Digestion notably increases body temperature and stimulates the body’s activity when it should enter a deep recovery phase.
Result: lighter sleep, nighttime awakenings, fatigue upon waking and reduced physical and mental recovery.
“Active digestion diverts energy that could be devoted to deep sleep”adds the doctor.
Eat in the evening yes… but not just any way
However, there is no question of completely eliminating dinner. Dr. Kierzek simply recommends eating earlier and lighter to respect the body’s natural rhythm.
Here are his main tips:
- Eat dinner at a reasonable time, ideally before 9 p.m.;
- Favor simple, easy-to-digest foods;
- Avoid dishes that are too fatty, too sweet or ultra-processed;
- Limit coffee, chocolate and alcohol in the evening;
- Avoid highly fermentable foods such as cabbage or dried vegetables;
- Do not drink large amounts of water just before bedtime if you have reflux.
What to do in case of nighttime cravings?
If you still feel like eating during the night, Dr. Kierzek recommends first checking that it’s not just… thirst.
“Sometimes the feeling of hunger is actually linked to mild dehydration,” he recalls.
The doctor also recommends avoiding eating just before going back to bed to limit reflux and digestive discomfort.
If you experience frequent acid reflux, slightly elevating your upper body with pillows can also help.
Finally, certain relaxation methods can calm nighttime awakenings associated with stress: herbal teas, hot water bottles, massages or breathing exercises promote a return to calm without resorting to snacking.
Cravings that sometimes hide something else
The most important thing is to finally understand why these cravings occur regularly.
Stress, anxiety, insufficient dinner, chronic fatigue, poor eating habits or disturbed sleep: the causes can be numerous.
“When we often wake up with an irrepressible desire to eat, we must especially look for the origin of the problem rather than trivializing this habit”concludes Dr Gérald Kierzek.
Because if an occasional snack is nothing to worry about, making nighttime snacking a routine could well gradually disrupt your digestion… and your sleep.