SleepShred
The health impact of nighttime eating: old and new perspectives
Kinsey AW, Ormsbee MJ · Nutrients 7(4):2648–2662 · 2015
Key finding
Large late meals impair sleep and metabolic health; small protein-rich snacks are less problematic.
Citation
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The role of protein in weight loss and maintenanceHigher-protein diets (~1.2–1.6 g/kg) improve satiety, preserve lean mass and aid maintenance — 'a dedicated protein source every time you eat'.Relationship between food intake and sleep pattern in healthy individualsHigher fat intake close to bedtime correlated with worse sleep efficiency and longer sleep onset.Effects of diet on sleep qualityHigher fibre and lower saturated fat/sugar predict deeper sleep; kiwifruit and tart cherry show promise.A smartphone app reveals erratic diurnal eating patterns in humans that can be…Most people eat across >15 h/day; restricting to a 10–11 h window led to weight loss and better sleep with no other instruction — the 'eating window' rule.
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