Post by : Saif Rahman

In our fast-paced lives, many individuals find themselves consuming dinner late at night, followed directly by bedtime. While this may seem normal given hectic work schedules, late travel, and evening routines, health experts warn that this behavior can be detrimental over time. Oncologist Dr. Jayesh Sharma highlighted that sleeping right after eating can initiate a harmful “cycle of inflammation” within the body, impacting digestion and overall hormone equilibrium.

Dr. Sharma emphasizes the necessity of allowing time between meals and sleeping. Proper digestion demands that we keep the body upright; lying down immediately can hinder this process, resulting in gas, acid reflux, and restless sleep. The conflicting rise of insulin and melatonin hormones can lead to unnecessary stress on the body.

Such stress accumulates gradually. It may not be immediately perceptible but can contribute to chronic inflammation in cells over months and years. This hidden inflammation can weaken the body and elevate the risk of conditions like diabetes, heart issues, and certain cancers.

A revealing study from Spain reinforced this message, showing that individuals who waited 2 to 3 hours post-dinner to sleep had a reduced cancer risk later in life, with a notable 20 percent decrease linked to this simple habit.

Another expert, Dr. Alok Chopra, simplified the issue, stating that sleep serves as the body’s restoration time. Eating right before sleep deprives the body of its healing time, compelling it to focus on digestion rather than recovery, thereby impacting sleep quality.

The recommendation is straightforward:
Eat your last meal at least 2 to 3 hours before sleeping.
This allows your body the necessary time for digestion and gives your mind a chance to unwind before sleep.

This advice is universally applicable, including for those practicing intermittent fasting. The aim is to align with the body's natural rhythms, ensuring that digestion and sleep do not occur simultaneously, which ultimately enhances health.

Adapting to this change may be challenging initially, as many arrive home late or engage with their screens before bed. However, small adjustments can lead to significant benefits. Consider these tips:

• Shift dinner to an earlier time.
• Opt for lighter meals at night.
• Take a gentle 10–15 minute walk after eating.
• Limit screen exposure before bedtime.

Implementing these straightforward practices can enhance digestion, sleep quality, and overall health. Our daily routines play a vital role in shaping long-term wellness, and timely eating is among the simplest habits we can manage.

This article serves informational purposes; for personal medical advice, please consult a healthcare professional.

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