Is It Beneficial to Eliminate Sugar After 8 p.m.? Insights from Dietitians

Title: Sweet Dreams: How Sugar Consumption at Night Affects Sleep Quality

As more Americans grapple with sleep disorders, new research sheds light on an often-overlooked culprit: added sugars consumed in the evening. With the average person ingesting about 17 teaspoons of added sugar daily, experts are warning that late-night sugary snacks could compromise sleep quality and overall health.

A Sweet Problem

Eating foods high in added sugar—think candy bars and pastries—before bed can trigger spikes in blood sugar levels. According to registered dietitian Val Warner, this spike leads the body to release insulin to manage glucose levels, which can wreak havoc on the hormones responsible for regulating your sleep-wake cycle. “When blood sugar rises sharply, it can throw off the balance of hormones like cortisol and melatonin, making it harder to relax and fall asleep,” Warner explains.

With busy lifestyles, many people indulge in sugary treats late at night. However, these sweet delights may lead to a restless night characterized by frequent awakenings and disrupted REM sleep.

Timing Matters

There’s no magical cutoff time, but cutting out added sugars after 8 p.m. might be wise. Our metabolism follows a circadian rhythm, impacting how we process sugar throughout the day. “As evening approaches, insulin sensitivity decreases and digestion slows,” explains dietitian Jenny Finke. “Eating large amounts of sugar late can lead to unstable blood sugar levels that conflict with the body’s natural rise of melatonin.”

Most experts recommend having your last meal or snack at least two to three hours before bed. If you’re still hungry, opt for combinations rich in protein, fiber, and healthy fats to maintain stable blood sugar levels.

Suggested Snacks for Better Sleep

If sweet cravings hit, consider healthier alternatives. Registered dietitians suggest snacks like a Nut & Berry Parfait, which delivers a blend of protein and healthy fats, or Chia Seed Pudding for a filling and nutritionally balanced option. These choices not only stabilize blood sugar but also serve as tasty treats that won’t disrupt your sleep.

Conclusion

While avoiding added sugars might sound daunting, the key is moderation and smart substitutions. Incorporate naturally occurring sugars from whole foods paired with components that promote steady energy. So, the next time you crave something sweet at night, choose wisely to ensure you drift off into a restful sleep rather than tossing and turning.

In the battle for better sleep, it seems that the stakes—and the snacks—matter profoundly. By focusing on what and when you eat, you can sweeten your slumber without the guilt.