Is it true that sleeping after eating can cause diabetes? These are the Facts
Sleep has an important role in various aspects of health, such as body weight, immune system, and brain function. In addition, sleep also plays a role in influencing the body’s blood sugar levels. So, can sleeping after eating cause diabetes? Check out the full explanation below.
Is it true that sleeping after eating triggers diabetes?
Drowsiness is often present after eating. A full stomach and a relaxed body make drowsiness difficult to fight. So, what if this condition occurs before bedtime? are you going to immediately lay down on the bed?
If the desire arises, try to fight it. If it becomes a habit, sleeping after eating, especially in large portions, can trigger diabetes.
Sleeping immediately after eating makes the body lose the opportunity to burn calories from food into energy. As a result, these calories will be stored as energy reserves in the form of fat.
In addition, eating at night close to bedtime will disrupt the circadian rhythm in the body. This circadian rhythm is the body’s internal clock that regulates sleep and wake cycles. Chaotic rhythm will increase the risk of diabetes and heart disease.
When is the Right Time to Sleep After Eating
As a general guideline, nutritionists recommend waiting three hours after eating before going to bed. For example, if you eat dinner at 6 p.m., try not to sleep until 9 p.m.
During this waiting time, the digestive process will occur and all the food in the stomach can move into the small intestine.
Eating close to bedtime can interfere with sleep quality. This is caused by the hormone insulin which is released to help convert calories into energy. This process can disrupt circadian rhythms.
Also Read: Can Diabetics Eat Bananas? This is the Rule
Foods That Can Be Eaten Before Sleeping
When you feel hungry after dinner, try to drink a glass of water first because usually the body can mistake thirst signals for hunger signals.
Although it is recommended not to eat before going to bed, if you still feel hungry, you can consume low-carb foods or snacks low in calories but high in protein or fiber.
A number of snacks which can be consumed before bedtime, including:
- Warm cow’s milk and honey.
- Peanut butter.
- Low fat yogurt with fruit.
- An egg.
- Mini carrots (baby carrots).
- Salad of greens with cucumber and a little oil and vinegar.
In addition to paying attention to meal times, the type of food and amount eaten is also important to note because it can affect sleep quality and cause fat accumulation.
Also Read: Diabetics Drink Milk, Is It OK? Check the Answer Here
Foods to Avoid Before Sleeping
If you want consumption snacks At night, you should avoid foods that can trigger stomach pain, such as spicy and sour foods. These foods will cause discomfort and interfere with sleep quality.
In addition, you also need to avoid foods that contain carbohydrates or high sugar to prevent weight gain. For diabetics, these foods will also cause high blood sugar levels the morning after.
Foods that contain caffeine should also be avoided. The reason is, caffeine will block chemicals that can make you feel sleepy. Caffeine can also make you need to urinate at night, so it can interfere with your sleep.
Some foods and drinks that should be avoided before going to bed include:
- Ice cream.
- Alcoholic beverages.
- Energy drink.
In the end, the habit of sleeping immediately after a full meal can increase the risk of diabetes. Therefore, you need to leave a gap of 3 hours between the last meal and bedtime.
- Anonymous. 2022. Is it Bad to Sleep After a Meal?. https://share.upmc.com/2015/11/is-it-bad-to-sleep-after-a-meal/. (Accessed December 26, 2022).
- Bill, Laura. 2021. How Sleep Affects Your Blood Sugar. https://www.webmd.com/diabetes/sleep-affects-blood-sugar. (Accessed December 26, 2022).
- Castro, Regina M. 2021. Late-Night Eating: Ok If You Have Diabetes? https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-2005837. (Accessed December 26, 2022).
- Curley, Christopher. 2021. How Eating at Night Affects Your Health, Risk for Diabetes. https://www.healthline.com/health-news/how-eating-at-night-affects-your-health-risk-for-diabete. (Accessed December 26, 2022).
- Peters, Brandon. 2022. How Long to Wait Between Eating and Bed. https://www.verywellhealth.com/eating-before-bed-3014981. (Accessed December 26, 2022).
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