Is It Bad to Eat Late at Night? The Effects of Midnight Snacking

Snacking after dinner can be an enjoyable way to wind down in the evening, especially when combined with your current favorite TV show. But is it bad to eat late at night? And if so, why exactly?

The occasional midnight snack or late-night meal probably won’t cause long-term damage, but regular late-night eating can chip away at weight loss efforts and harm overall health. This is because late-night eating interrupts both sleep quality and metabolic function.

Ahead, we’ll explain why it’s not great to get into a habit of nighttime snacking, how to redirect those after-hours cravings, and some strategies for planning meal times for optimal health and weight loss — if that’s one of your goals.

Eating late at night has a bad reputation. Can we chalk it up to popular TV dads sneaking into the kitchen for a midnight snack and promptly getting shamed? Controlling images, y’all — they can really do a number on the psyche.

TV representation aside, there’s actually real science behind the health risks of eating late at night. So, why is it bad to eat late at night?

For one, late-night eating disrupts your sleep cycle and natural circadian rhythm (your body’s internal clock, which regulates sleep and wakefulness). And secondly, it’s linked to weight gain for multiple reasons.

We’ll break it down in further detail below.

Late-Night Eating and Weight Gain

One recent study found that late-night eating is linked with a higher risk of developing obesity. Researchers think this is because after-dinner noshing seems to increase hunger (and cravings) and slows down metabolism by decreasing leptin, a hunger hormone.

Leptin regulates your appetite by letting your brain know you’re full. If you have less leptin, your brain might think you’re hungry even when you’ve had enough to eat. As a result, you may end up overeating or have a harder time quieting food noise (i.e., cravings for things like sweet or salty carbs, regardless of feeling full).

Also, adding extra calories to your overall daily calorie intake — whether at the end of the day or not — can lead to weight gain. On the flip side, weight loss happens when you create a calorie deficit (burning more calories than you take in).

The same study mentioned earlier also surmised that eating late at night might lower your overall body temperature (which has been linked to carrying excess weight). This could actually lead your body to store more fat instead of burning it.

Our blog covers how to raise your core body temperature for weight loss.

How Late-Night Eating Affects Blood Sugar

Additionally, eating high-glycemic-index meals (that is, foods and dishes with lots of added sugars, like processed foods) can increase blood sugar (glucose) levels. This lowers your body’s sensitivity to insulin.

Insulin is a hormone the body releases after eating, and it helps regulate blood sugar levels by transforming glucose into energy. But too much sugar messes with this process by making your body store more of it as fat.

So what does this have to do with late-night eating? Some research shows that decreased insulin sensitivity is associated with an increased risk of developing type 2 diabetes. Researchers found this connection to be even stronger when super-sugary, processed foods were eaten at night.

Eating at Night and Sleep Quality

What happens when you eat late at night and go to sleep? Well, besides the metabolic interruptions we laid out above, you simply might not sleep as well.

One study found that late-night snacks — specifically, high-fat and high-protein ones, like a fast-food cheeseburger — interfered with cortisol levels. (Cortisol is known as the “stress hormone”).

In other words, certain foods increase feelings of stress, so eating them right before bed might keep you up. This is partly because high-fat, high-protein foods take longer to digest. Having them late at night means they’re being metabolized while you sleep.

Also, as with everything food-related, it’s not a one-size-fits-all situation. Everyone has a different digestive system. So taking note of what foods trigger issues — like acid reflux, heartburn, or bloating — will help you make better food choices at night.

Those symptoms might be manageable midday, but they can make it harder to fall asleep (or stay asleep) if you eat them after dinner. If you’re physically uncomfortable when your head hits the pillow, or you feel too wired to rest, you may not get the high-quality shut-eye needed for optimal daytime functioning.

The Centers for Disease Control and Prevention (CDC) recommends aiming for seven to nine hours of sleep a night. Many studies have also suggested that consistently getting less than that could increase body mass index (BMI, the measurement of body fat based on height and weight).

Everyone’s metabolic rates and eating schedules differ. Plus, meal times are largely cultural. For example, in some European countries, eating later in the evening is common.

Even so, research generally shows that it is best to save higher-calorie meals for earlier in the day. This gives you plenty of time to digest them and use the food to fuel your day more efficiently.

And now, the golden question: What’s the cut-off time for nighttime eating? The CDC recommends people stop eating within a few hours before bed.

For example, if you usually go to sleep around 11 p.m., try to stop eating by 8 p.m.

It’s best to avoid late-night munchies altogether. But if you are going to snack on something closer to bedtime, these dos and don’ts will help you do it the healthiest way possible.

DO:

• If you’re going to have a snack, opt for something healthy. For instance, swap ice cream with frozen Greek yogurt or dark chocolate and fruit dessert.

• Keep healthy snacks around the home to make those swaps easier. Access can be half the battle.

DON’T:

• Avoid eating things that give you a surge of energy that might keep you up (like anything super high in added sugar or caffeinated).

• Don’t have something that usually gives you digestion issues (like gas, bloating, or heartburn).

• Don’t grab refined carbohydrates and processed foods that increase blood sugar levels, as that can slow down your metabolism.

The best way to come up with an action plan is to identify what’s driving your late-night munchies.

For instance, maybe you’ve gotten into the habit of eating later because of a busy work schedule, or you happen to enjoy a treat while catching up on your favorite TV show before bed. The solutions for these situations may look a little different from each other.

Still, we have some general tips for healthy, mindful eating. Here are a few pointers and small improvements to improve your eating habits throughout the day:

• Revamp your daytime eating schedule to better align with your natural circadian rhythm. Using tools like timers to remind yourself when to eat so you don’t end up ravenous by nightfall might help reduce nighttime cravings. Also, if you have dinner earlier in the evening, your body will have time to digest what you’ve eaten, and that uptick in cortisol will align with your wake time — which is when you’re supposed to be alert anyway.

• Plan ahead by keeping healthy snacks in the house. Healthy eating best practices apply to late-night snacking too. So make it easier for yourself to make healthier food choices (like reaching for an apple dipped in cinnamon instead of getting a milkshake delivered).

• Meet your nutritional needs by filling up on protein, fiber, and magnesium-rich foods throughout the day. These macronutrients can help keep you fuller longer – as opposed to processed foods, which can mess with how your body metabolizes glucose, potentially leading to weight gain. Sometimes, it’s as simple as eating whole grains instead of processed ones (like white bread and rice).

• Practice mindfulness with meditation and visualization techniques. This can be particularly helpful if your late-night eating is stress-related. Relaxing before bed will help you get a better night’s sleep, but meditating might distract from food noise. You could also consider seeking counseling.

For personalized guidance, think about working with a registered dietitian or nutritionist.

Consider Weight Loss Medication

Appetite regulation isn’t always a question of willpower. When you’ve already tried to switch up your lifestyle habits — from nutrition to exercise to hydration changes — and you’re still experiencing setbacks, you may benefit from extra support.

Consider talking to a healthcare provider about weight loss supplements or medications to see if they’d be a good option for you.

Weight loss pills include:

• Metformin

• Topamax® (topiramate)

• Contrave® (naltrexone-bupropion)

• Rybelsus® (semaglutide)

• Xenical® (orlistat)

• Qsymia® (phentermine-topiramate)

Weight loss injections include:

• Mounjaro® and Zepbound® (tirzepatide)

• Ozempic® and Wegovy® (semaglutide)

• Saxenda® and Victoza® (liraglutide)

Weight loss medications can curb appetite and minimize cravings, quieting food noise and giving people the extra support they need on their weight loss journeys.

So, once and for all, is it bad to eat at night? And if so, why is it unhealthy to eat late?

The bottom line is that some connections between late-night eating and weight gain exist.

Here’s what to keep in mind about eating at night:

• Weight loss is a complex, multifaceted process. One “bad” habit, like eating at night, should be considered within the whole picture: getting enough movement, drinking plenty of water, aiming for better sleep, and eating healthy food.

• There really aren’t many benefits of eating late at night. But if a late-night reservation opens up at that spot you’ve been dying to try and you have a special occasion to celebrate, go ahead and snag it.

• In general, try not to make a habit of nighttime eating. Are midnight snacks bad? It’s not a big deal once in a while, but if you’re trying to lose weight, it might help to limit after-dinner snacks.

Need help with your weight loss efforts? We can assist. Start with our free virtual weight loss assessment to see what medications and programs are available to you.