How to snooze and lose (a few pounds)

A brief guide to pre-sleep snacking.

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Today's Ingredients You've heard it before — don't eat a big meal before bedtime. But what's the deal with eating before sleeping? What's the best position for digestion? And how does nocturnal snacking affect fat burning and mental health? Let's break it all down below. Also in today's Nutrition Edition:   • Ashwagandha with a probiotic boost   • What's the best time to take ashwagandha?   • Is heartburn dangerous?   • A plant from a Chinese tropical island may help prevent obesity Cheers, Tim Snaith Newsletter Intern, Healthline   Written by Tim Snaith August 31, 2023 • 5 min read Main Course Food for thought: Eating before bed, sleep positions, and fat burning Nighttime nibbling. While a large meal too close to bedtime can cause indigestion, heartburn, and disruptive bathroom runs, a small snack may be beneficial. Some research suggests that structured nighttime snacking may help limit overeating and aid weight loss in nighttime nibblers. 🛌 The best sleep position: Side sleeping keeps your stomach in its natural position, allowing gravity to move waste smoothly. Lying on your left side can ease heartburn. Back sleeping is great for spinal alignment but can worsen reflux. Listen to your body's cues. 🔥 Impact on fat burning: Emerging research suggests that when you eat — not just how much you eat — matters for fat burning. Nighttime eating appears to delay your body's fat-burning processes. In one study, people who skipped breakfast and ate a late night snack burned less fat overnight than those who ate breakfast and skipped the snack, despite consuming the same number of calories. 🌃 Risks of late night eating: Studies link late night eating to higher risks of heart disease, overeating, weight gain, and psychological distress. Late night snacking tends to involve ultra-processed foods rather than healthier options. Getting enough sleep and prioritizing daytime meals may help. ⚠️ Acid reflux alert: If you have gastroesophageal reflux disease (GERD), eating within 3 hours of lying down raises your acid reflux risk. Steer clear of common trigger foods like chocolate, alcohol, and spices before bed. 💡 Takeaway: Being mindful of when and how much you eat, along with getting quality sleep, can improve your overall health. Making small tweaks to align your eating and sleeping schedules might just make a world of difference. Kitchen Kit What we're using Some people find taking ashwagandha helpful as part of their pre-sleep wind-down, and recent evidence supports this. This formulation offers something a little extra for your stomach, because each capsule also contains a probiotic blend to ease digestion. This certified USDA Organic product is made without toxic chemicals or corn alcohol through a certified extraction process. Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.   mykind Organics Ashwagandha 60 Tablets 4.5  |  5,500+ ratings Shop now Nutrition Spotlight Ashwagandha: When is the best time to take it? Ashwagandha is an Ayurvedic herb taken as a supplement for its adaptogenic properties. (Adaptogens help regulate your body's stress response!) Here's when to take it and how it compares with other options. 🌱 Potential benefits of ashwagandha:   • Reduces cortisol levels and helps manage stress and anxiety   • Lowers blood sugar and boosts insulin sensitivity, which may benefit people with diabetes   • Reduces inflammation in people with COVID-19   • Enhances muscle growth and strength   • Boosts testosterone and sperm count   • Improves sleep quality, especially when taken before bed (but may cause drowsiness) 💡 Alternative adaptogens. Rhodiola rosea has been shown to decrease cortisol levels and fatigue without a risk of drowsiness. Panax ginseng, which contains active ginsenosides, may also boost energy and endurance. ⏰ When to take it and what to expect. It mainly depends on your intention. You can consider taking ashwagandha in the morning with your breakfast to boost your energy or in the evening to promote pre-bed relaxation. 🤔 How safe is it? Ashwagandha is considered safe for most adults. However, rhodiola or ginseng may be preferable for daytime alertness without the risk of drowsiness. It's best to consult a doctor before using any new supplement. the takeout What we're digesting 💤 The science of sleep. Enjoy a wealth of evidence-based information investigating the curious world of sleep. ❤️‍🔥 Is heartburn dangerous? It's generally not an issue, but if it returns repeatedly, it may indicate a potentially serious health problem. 🏝️ Tropical island plant extract may prevent obesity. People living on an island have the lowest obesity rate in China. Could this plant be why? 🍺 What's up with TikTok's latest beer tanning trend? Hint: This "beauty hack" is incredibly dangerous for your skin and overall health. That's all for today. Ginger returns on Sunday with a light and lemony summer soup recipe you'll love. Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by Took one for the team, ate a Biscoff ice cream.

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