The general recommendation is to stop eating 2 to 4 hours before going to bed. This allows the body enough time to digest food properly and helps reduce the risk of sleep disturbances such as acid reflux, indigestion, and poor sleep quality. Eating too close to bedtime can cause discomfort, interfere with deep sleep, and may contribute to weight gain. If hungry closer to bedtime, choose light, easy-to-digest snacks to minimize sleep disruption.
Key Points:
- Aim to finish your last meal 2 to 4 hours before bedtime.
- Avoid heavy, fatty, or spicy foods close to bedtime to prevent heartburn and indigestion.
- Eating heavily right before sleep may cause acid reflux because stomach acid can flow back into the esophagus when lying down.
- If needed, a small healthy snack is preferable over a large meal near bedtime.
- Drinking plenty of water earlier in the evening helps, but avoid too much liquid just before bed to prevent nighttime bathroom trips.
This timing aligns with the body's natural digestion process and circadian rhythm, promoting better sleep quality and overall health.