# Sleep and late-night eating

Source: https://synapse-lifestyle.com/en/blog/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.

## Practical advice

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.

## Conclusion

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