Whether you’re snacking while binge-watching a favorite show or bringing a bag of chips along for pre-bed reading, late-night snacking feels like one of life’s little luxuries. But if you dare to partake, a Batman-esque signal seemingly alerts sleep specialists from around the world to scold you for partaking in poor nighttime rituals.

So, how bad is late-night snacking for your sleep and digestion? There is conflicting literature that supports both sides of the late-night eating argument. And while societal norms may lean toward the indulgent habit being a big no-no, there are arguments to be made for when it’s not only acceptable but also celebrated.

Is Eating Before Bed Bad?

A meal or snack at night isn’t such a big deal, at least if you ask registered dietician Maura Fowler, owner of Healthy You by Maura.

“I believe when someone thinks of [it], they may be thinking that this is someone staying up late, munching on junk food. It gives the stigma of laziness, and many research articles suggest that late-night meals or snacks may be associated with obese individuals,” she says.

The reality is that enjoying your favorite food before bedtime is entirely circumstantial. Some people crave the relaxation it provides, while others don’t have a choice due to work or life schedules.

“Some individuals may also need to eat later at night due to medical conditions, such as type one diabetes, or lifestyles that require additional nutrient support throughout the night,” adds Fowler, alluding that studies have found no significant difference in sleep length or stages if an individual has a pre-bedtime meal.

For some, it can even be helpful: Research suggests that late-night protein can actually benefit athletes. “This study indicates that a small snack at night may help male athletes recover better from a strenuous workout,” says Fowler. “Dietary habits, including snacking in bed, may be highly individualized depending on one’s own health and lifestyle goals.”

What To Know About Late-Night Eating

There are a few important rules to eating before bed so that it doesn’t hinder your sleep.

“If you’re eating at night, give yourself some time to digest your food,” advises Fowler. “Eating, then immediately laying down may cause issues with acid reflux. This can make it more difficult for one to fall asleep.”

If you’re planning to eat in bed, you might want to reconsider: Beds are best used for sleep and sex, both of which are less comfortable when crumbs are involved.

If you do want to eat in bed, keep it tidy and healthy. Always use a mattress protector to keep bacteria and mites out, and wash bedding regularly. “A positive experience with food helps build healthy food relationships,” reiterates Fowler. “Keeping napkins and items to wipe up messes nearby will allow you to remove crumbs that may build up and make it uncomfortable while sleeping. “

And if all else fails, don’t hesitate to reach out to a professional like a registered dietician or sleep specialist to help navigate potentially negative patterns and habits.

“Sleep and diet go hand in hand, so understanding this connection and how it works for you as an individual may provide helpful insight into one’s own health,” she says.

Why Eating Before Bed Is Bad

Despite Fowler’s guidance to not be so rigid with hard and fast rules, the general medical consensus is that eating right before catching Zzz’s doesn’t bode well for the body. Dr. Simran Malhotra, founder of Wellness by LifestyleMD, argues that when we eat, how much we eat and what we eat can all impact our sleep quality.

“It is recommended to avoid eating a heavy meal at least two to three hours before bedtime, whether that is at the kitchen table or in bed,” she shares. “The process of digestion is complex and requires a lot of energy from the body, which can make it harder to fall asleep, lead to more nighttime awakenings and can impact our overall sleep quality.”

Since poor sleep quality has also been linked to multiple chronic health issues such as metabolic syndrome, obesity and heart disease, it’s important to consider these long-term effects on the body before turning it into a nightly occurrence.

Aside from potential prolonged, insomnia-based health issues, the act of noshing at night typically involves “high-calorie, hyper-palatable and low-nutrient-dense processed foods” for snacking.

“These can lead to weight gain and promote overall unhealthy eating habits,” stresses Malhotra.

Instead, night owls should opt for “light, whole-food healthy snacks like high-fiber fruits, veggies or nuts.”

“There is some evidence to suggest whole, plant-based foods like a kiwi or a handful of nuts may even improve sleep quality,” says Malhotra. “The other important thing to remember is: Stay upright and avoid lying down right after eating to reduce risk of acid reflux and indigestion.”

How To Prevent Eating Late at Night

If eating before bed is more of a habit than a necessity, Malhotra recommends the following tips:

• Create a calming bedtime ritual. This can include a warm shower, listening to music, or journaling to shift your focus to a state of mindfulness.  

• Turn to mindful eating. Asking questions like “Am I really hungry right now?” or “What am I feeling?” can help differentiate actual hunger from stress or emotional eating. 

• Reinforce the habit of eating at a table. This can be better improved by sticking to rigid mealtimes and sharing these moments with family and friends.  

• Keep all snacks out of the bedroom. It helps to reduce temptation. Do not create “junk” drawers within easy reach.  

Give It a Rest

At the end of the day (literally), no two people or lifestyles are the same. Sleeping and eating rituals that are conducive to some may be detrimental to others. One of the easiest ways to identify what works is through basic trial and error. If you worry that your health is suffering due to late-night snacking, try a week with a buffer of at least two hours between meals and bedtime. If it turns into a habit that affects your health in a negative way, it’s time to seek professional help.