What Happens When You Snack Late at Night?
Picture a scenario from your daily life: You’re either many episodes deep into a binge-watch or are lost in a reel spiral on Instagram at 1.30 a.m. And suddenly you hear a gurgling sound coming from your stomach! Midnight snacking strikes again!
Normally, at this time, your body is in its resting phase. Your blood pressure naturally dips at night and rises a few hours before you wake up. But when you snack late at night, it disrupts your body’s cycle, forcing your digestive system into its active mode again, way past its working hours.
But those late-night snacks can do you more harm than good. Midnight snacking and blood pressure are tightly knit, almost like Netflix and chill, but not as simple.
The Science of Midnight Munching and Its Impact on BP
Did you know that your meal times can regulate your blood pressure? As surprising as it sounds, food does more than fill your belly – it sets the clock for your whole body. Having a second dinner is like giving your heart a shot of espresso when it’s trying to nap, causing a red alert for your heart health.
Why Late-Night Eating Could Raise Your Blood Pressure
Late-night snacking can throw off your body’s natural rhythm, leading to higher blood pressure in the morning.
Let’s have a look at some cause and effect:
- Adrenaline rush, but not the good kind – Chomping on chips, ice cream, chocolates, or high-sodium snacks at night can trigger your adrenaline, nudging your blood pressure into a roller coaster ride.
- Late-night desserts can desert you – Sweet cravings at night can instantly spike your blood sugar, releasing more cortisol (a stress hormone) and adrenaline. With that sugar rush, you can bid goodbye to your bedtime, causing poor sleep and high blood pressure.
- Weight and watch – If you’re a night owl who frequently eats late and dozes off immediately, you’re likely to put on some weight. The body’s ability to burn fat gets impaired and this weight gain can lead to a rise in glucose, insulin, and cholesterol, kicking up your blood pressure.
Foods to Avoid Before Bed for Better BP
Late-night snacking once in a while is still manageable. But if it is a daily occurrence, midnight snacking and blood pressure can become problematic. Here is a list of some foods you should avoid (no matter how tempting they are) for better blood pressure:
- Say no to a late-night espresso – Unless you’re pulling an all-nighter, drinking coffee at night can mess up your sleep. Caffeine blocks adenosine, a sleep-promoting chemical, and also interferes with melatonin, which helps regulate sleep, turning you into a wide-eyed insomniac.
- No wings at night – Uncontrolled sugar+caffeine = chaos. Late-night energy drinks can keep you on high alert, triggering anxiety, restlessness, heart palpitations, and high blood pressure.
- Avoid alcohol – The downsides of alcohol are no secret. While a nightcap can seem relaxing, it can interfere with your sleep. Although it is a muscle relaxant, it can worsen your sleep apnea, causing you to wake up gasping for air, sending your blood pressure through the roof.
- High-sodium foods – Pizzas, burgers, chips, or any other guilty pleasure foods are sodium-loaded. Since salt retains some water in your body, it can make your heart pump faster, leading to high blood pressure.
How a Late-Night Snack Affects Sleep Quality
Think it’s just what you eat? WHEN you eat also matters!
- Hearty-starchy meals = Acid reflux or heartburn; the villains who send you on vigils.
- Dim lighting and fasting throughout the night cue your brain to release the sleep hormone. But throw in a late-night snack, and your body and brain’s sleep clock has been tampered with.
- A diet high in carbs, salt, and sugar can spike your blood sugar levels, activating your zombie mode the next morning.
Tips to Manage Midnight Cravings for Better Blood Pressure
Food cravings can kick in anytime during the day. But with a little strategy, you can manage your temptations and improve your blood pressure. Here are some tips to control late-night snacking:
- Avoid starving yourself – Stressed about your exams? Overwhelmed by excess work? Or just running in and out of meetings? No matter the reason, skipping meals is not the solution. If you starve yourself or skip meals, night snacking becomes inevitable. Space out your meals with a king-size breakfast, a heavy lunch, fruits or nuts as snacks, and a light dinner.
- Pack in protein and fiber – Bean wrap, tofu, cottage cheese, chicken or tuna – these dinner options can keep you well-satiated, so you won’t be raiding the pantry at midnight.
- Early to bed, early to rise – Who doesn’t want ‘me-time’ after hectic hours? But don’t let doom-scrolling on social media affect your sleep pattern. Keep your room dark, put all your screens away, and listen to soothing music (whale sounds if that’s your jam), which can lull you to sleep.
- Ditch the distractions – Laptop and phone screens emit a blue light, affecting your sleep pattern. Instead of binge-watching a show while hoggingon snacks, ice cream, or chocolate, try reading, journaling, or practising yoga. This will not only put you to sleep early, but you’ll also wake up in a great mood.
- Adopt a wind-down schedule – Set a nighttime wind-down schedule – dim the lights, sip on some herbal tea, and brush your teeth to clock out from the chaos.
Conclusion: Healthy Eating Habits for a Better Morning BP
There might just be some days when you can’t help but eat late. On those days, you wonder how to stop midnight cravings for better blood pressure. Here’s how –
- Be intentional about healthy dinner options like hummus and pita, roasted veggies, or a bowl of soup.
- Some healthy and best bedtime snacks for blood pressure include oatmeal, protein smoothie, apple or banana with peanut butter, or low-fat yogurt topped with seeds.
- Hydrate Sometimes, a growling stomach is just your body’s way to say it is dehydrated.
- You must have heard our ancestors’ advice on having an early and light dinner. Give your body 2 hours to digest, and your blood pressure will thank you.
- When you pay attention to your food, your food pays attention to your body. Be present in the moment while having your meals. Chew your food properly and eat without any distractions around to digest your meal properly without alarming your blood pressure levels.
Let’s be honest – Midnight munching is also a way of craving a little comfort after a long day. But the cheat code is to eat better, so there’s no pressure on your blood pressure and heart. You don’t have to swear off snacks either; checking what you eat, tracking your sleep cycle, smart swapping, planning, and a little mindfulness can go a long way.
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