What Time Should We Stop Eating at Night?

Circadian Rhythm Dictates Digestion Timing

Digestive efficiency, insulin sensitivity, and production of enzymes are determined by circadian rhythm. When the level of melatonin increases as part of the anticipation of sleep, these functions will be downregulated by the internal clock of the body. When food consumption is not done due to 3 hours before going to bed or even later it is against this physiological change. Consuming at circadian low degrades metabolic processing, fat storage and healthy restorative sleep. It is important to take intake during active circadian phases. In a regular sleep cycle (e.g. 10-11 PM bedtime), food should be stopped eating at 7-8 PM so that the food can have a proper digestion before the person goes to bed. This aids metabolic wellness and sleep quality without exerting pressure on the digestive system as it normally gets a break.

Late Eating Promotes Weight Gain 

It is scientifically proven that eating late at night leads to the risk of gaining weight. Eating calories late in the day disrupts the body clock of the body to raise metabolism levels at bedtime. This defect is selective to glucose metabolism and fat metabolism. The reduction in insulin sensitivity as well as shifted hormone level in late eating will favor fat storage and not calorie burning. Therefore, the late intake of calories can be much easily converted into fat. In order to match metabolic patterns and minimize this danger, it is necessary to abstain from diet 2-3 hours prior to sleep. This cutoff should be maintained because it helps to manage weight effectively.

Digestion Efficiency Decreases Nightly

Efficiency of digestion drops at night because of the circadian rhythms. Cardiac Output reduces, body temperature decreases, enzyme synthesis decreases, and motility slows down the gastrointestinal tract in sleep. Eating food at late hours compels ineffective digestion as the body focuses on repair processes. This leads to distress, heartburn and sleep disturbance. In order to follow this normal reduction of digestive power, and to aid effective sleep, quit eating the last thing of the day at least 2 or 3 hours prior to going to bed. This is a window where ample digestion time can be given so that restorative state can be obtained during the night.

Nighttime Eating Disrupts Sleep Quality

The intake of food before going to sleep clearly interferes with the quality of sleep. A lot of physiological activity is demanded during digestion and this directly goes against the body which needs to wind-down ensuring the initiation and maintenance of sleep. This is an interruption to sleep and fragmented sleep. Specific problems are those of acid reflux disturbing the sleep and higher core body temperature that prevented natural cooling needed to fall asleep. To prevent such unbeneficial conflict on the body, it is advisable to stop eating 2 to 3 hours before bedtime. The period is sufficient to enable proper digestion after which sleep systems would come into action.

Strategic Cutoff Aids Metabolic Health

Eating late at night affects the natural metabolism of the human organism, which relies on the circadian rhythms. This interference directly affects the insulin sensitivity and glucose metabolism resulting in high nighttime blood sugar levels and increased obesity. By creating a reliable cutoff eating time of anywhere between 2-3 hours preceding the normal bed routine, the digestive tract can still have its resting period during the metabolic inactive period of the body. During such a fasting period, there will be enhanced insulin sensitivity and avoid insulin resistance due to late night feeding. In turn, strategic eating cutoff will have a major impact on long-term metabolic health and metabolic efficiency.