There is a lot of speculation around going to bed hungry or after a big meal, so we have come up with the perfect answer that means you can get the best results if dieting, or just trying to follow a healthy lifestyle.
So we know that going to bed hungry is uncomfortable, whereas we know after eating a big meal can make you feel tired this is due to digestion patterns and brain hormones. Many of us find it easier to fall asleep after eating because of this.
So eating more food before bed means a better sleep right?
Wrong. Having a full stomach before heading to bed can actually cause a large spike in insulin and blood sugar, ultimately increasing weight gain. Why you ask? Well, when you are sleeping your body is resting, therefore your metabolic rate is resting thus, reducing the number of calories you burn.
So going to bed hungry is the best option for losing weight?
Not quite, there are benefits like keeping insulin levels low which can encourage weight loss, however, as we all know sleep is vastly important when focusing on your fitness goals. Whether you are building muscle or looking to lose fat and drop weight – well going to bed hungry can interfere with a good night sleep.
Being sleep deprived means your body is suffering from “metabolic grogginess”, disrupting your body’s ability to properly use insulin, so what effect does this have on losing weight?
Well, insulin is a master storage of hormones that control fat cells, when it’s functioning well fat cells remove fatty acids and lipids from your blood, this all helps prevent fat storage. Disrupting your insulin levels prime efficiency will actually damage your ability to lose weight, not only that but when you come more insulin resistant fats circulate in the blood pumping out more insulin, which creates an excess which you end up storing as fat.
So what about late night snacking?
Late night snacking is an interesting topic, if you are eating bad foods before you go to bed that’s never going to help with weight loss, especially as you get further into sleeping your body’s metabolic rate slows down; however, that’s not to say a before bed snack is bad. There are indicators that say a snack that hits around 150 calories won’t affect your weight, actually, if you are exercising regularly high protein snacks can benefit you as they contribute to muscle repair and growth while you sleep.
Good examples of snacks before bed
What’s the best way to lose weight while sleeping?
The answer is to find a happy medium, suiting your lifestyle or diet. Give yourself a good amount of time to eat an evening meal before you sleep. Medium size portions and ones that hit your macro and calorie goals three hours before you sleep gives you time to start the process of digestion which usually takes around six to eight hours. If your diet consists of high protein and or fats, then give yourself plenty of time to eat your meal before you go to bed as these usually are slower to digest, however, don’t leave it five hours so that you feel hungry when you’re in bed, but three hours is a good adjustment.
This means your body can feel satisfied going to bed, doesn’t raise your body’s insulin levels too high and allows you to get a good sleep; remember The National Sleep Foundation suggests seven to eight hours of sleep for most adults.
For those who are looking to build muscle and maintain protein throughout the sleeping period, using a Casein shake before bed will help.
What is Casein and what are the benefits?
Casein is using consumed in a shake format and can be purchased at supplement sites, the main objective of Casein is that it is a slow releasing form of protein that is slowly digested. It is great for recovery and can also help with hunger issues throughout the night. It releases amino acids slowly this is great for anyone who is looking for muscle recovery after sport or exercise.
There are many studies that show the benefits of consuming Casein, especially that of muscle growth and others that show it helps with slipping into a deeper sleep.
So our final conclusion is that it’s better to be comfortable for an optimum amount of sleep for losing weight, you don’t want to be too hungry before going to sleep, but eating just the right amount around three hours before you go sleep means your body can absorb the nutrients needed and help for the optimum amount of sleep.