Because going to bed hungry is the worst.
First of all, it's kind of a myth that you won't burn off anything you eat right before bed.Sure, your metabolic rate slows down a bit, but it doesn't stop, says Langer. Yes, when it comes to weight management, it's better to eat your biggest meals around the time of day you're most active, but in general, your total calories matter more than the timing. And a reasonable snack that satisfies your hunger before bed isn't enough to derail your healthy eating efforts.
If you're going to eat before bed, pick something relatively light and leave some buffer time before you lay down.Avoid a too-big meal, since your body will have to work harder to digest, which might actually keep you awake. But if your schedule leaves you with no choice but to eat dinner close to bedtime, Hyde suggests something that's about 40% veggies, 40% carbs, and 20% protein.
And don't go immediately horizontal after you eat — spend some time sitting up reading, watching TV, doing the dishes, whatever. This reduces your risk of indigestion and acid reflux, says Hyde. If you notice any acid reflux symptoms, don't eat within an hour of laying down, says Langer.thinkstockphotos.com
Capsaicin, which makes food spicy, can cause indigestion and discomfort, which wrecks your sleep. And foods with a lot of oil or fat will also take forever to digest. Not only will this keep you up, but it also means those acidic stomach juices are around for longer while your body is horizontal, which can cause acid reflux, says Hyde.
Sugar also isn't great for sleep, so try to avoid things with lots of added sugar like candy or chocolate. If you're really craving something sweet, something with naturally occurring sugar like fruit or dairy are better options.Egal / Getty Images / Via"Complex carbohydrates like whole-grain breads are great because they release serotonin when digested, which helps calm you down," says Langer. And adding a little protein will keep you full until breakfast.
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