Does eating late at night affect my REM sleep?
Late-night munchies, beware!
Eating before bed can significantly impact your REM sleep, which is crucial for memory, learning, and regeneration. In addition, high-carb and high-fat foods trigger insulin, causing blood sugar levels to spike and fall, leading to restless sleep and decreased REM sleep. Especially acidic or spicy foods, as they can induce acid reflux, making it tougher to fall and stay asleep. Shift workers who ate throughout the day and night had a higher likelihood of metabolic dysregulation (disruption in normal metabolic functioning, including energy production, glucose regulation, and lipid metabolism).
Interestingly, men who consume high amounts of fat in the evening seem to have lower sleep efficiency scores and spend less time in REM sleep.
Poor sleep can eventually increase your risk of depression, heart disease, and other health issues. People who sleep less have a shorter REM period, contributing even more to the connection between weight gain and impaired sleep. Studies have also found that people who eat at night have reduced insulin sensitivity and raised insulin response to carbohydrates (contributing to weight gain!). That is because elevated glucose levels in your bloodstream can interfere with the normal sleep process and lower the amount of REM sleep you experience.
Need help with getting a good night's sleep?
Then, look closer at your beverage and eating habits. According to recent research, consuming energy and sugar-sweetened beverages at least once a month was correlated with poor sleep quality. In addition, skipping breakfast and irregular meal times were strongly linked to sleep problems! Therefore, avoiding heavy meals within 2-3 hours of bedtime and sticking to lighter, healthier options is recommended to promote sounder sleep.
Are you looking for a natural way to improve your sleep?
Although it is not advised to eat fruit or sugars before sleep. Recent research suggests that consuming 2 kiwifruits or tart cherries 2 hours before bedtime can support sleep in people with self-reported sleep disturbances. Tart cherries are a natural source of melatonin, which helps regulate our sleep-wake cycle, and are even rich in phytonutrients related to improved sleep quality!
On the other hand, Kiwifruits are high in serotonin, a precursor to melatonin. A precursor is something that is used to create another substance. In the context of this article, serotonin is a precursor to melatonin, indicating that it is used by the body to produce melatonin, which allows for regulating our sleep-wake cycle. Therefore, Kiwifruit may also support sleep, duration, onset and efficiency in people with sleep disruptions.
While it's generally advised to consume these fruits at least 2 hours before bedtime, preferably 3, to allow for proper digestion, the research suggests that they may still benefit some individuals' sleep due to their sleep-inducing components. Additionally, some supplements contain tart cherry extract instead of melatonin for those who prefer not to consume whole fruit and avoid compromising digestion and blood sugar balance.
References;
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
https://www.ncbi.nlm.nih.gov/books/NBK19961/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2084401/
https://www.researchgate.net/publication/51215772_Effect_of_kiwifruit_consumption_on_sleep_quality_in_adults_with_sleep_problems