Sleep and late-night eating

Late meals, lighter sleep

A large meal close to bedtime can make your sleep shallower and more restless. Here is why.

Harder to fall asleep: Digestion keeps your body "switched on" when it is trying to wind down. The heightened alertness and digestive activity slow your path to sleep.
Less deep sleep: Digestion raises your core temperature. For deep sleep, that temperature needs to drop — which reduces the quality and restorative value of your sleep.
More night-time awakenings: A full stomach and fluctuating blood sugar can trigger micro-arousals, making your sleep feel fragmented.
Pressure on the stomach and reflux: Lying down after a meal increases the risk of heartburn and acid reflux, which can pull you out of sleep.
Elevated heart rate: After eating, your heart rate rises and your autonomic nervous system stays more active — the opposite of the resting state you need for sleep.

Schedule your last full meal at least 2–3 hours before bedtime.

Still hungry? Choose a small snack (e.g. yoghurt with berries) rather than a full meal.

Simply adjusting your meal timing increases the likelihood of falling asleep faster, sleeping more deeply, and waking up more rested.