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Late-Night Snacking Worse for Sleep Than Blue Light, Experts Say
20 Aug
Summary
- Late-night snacking spikes blood sugar, activating fight-or-flight response
- Hyperglycemia disrupts sleep more than evening light exposure
- Sleep deprivation worsens insulin resistance and metabolic health
According to recent research, a common late-night habit may be more detrimental to sleep than blue light exposure. Metabolic scientist Ben Bikman, Ph.D., explains that the most frequent cause of insomnia is elevated body temperature, often triggered by hyperglycemia or high blood sugar levels.
When people consume an evening snack that spikes their blood glucose, they go to bed in a hyperglycemic state. This activates the sympathetic nervous system, responsible for the fight-or-flight response, rather than the parasympathetic system that should dominate during sleep. The resulting anxiety and disruption to the body's natural rhythms can significantly impair sleep quality.
Late-night eating also interferes with digestion, further raising body temperature and disrupting sleep. Bikman believes the "poor sleep epidemic" is more linked to evening hyperglycemia than light exposure or other activities.
Sleep deprivation itself is a major driver of insulin resistance, a precursor to type 2 diabetes. A single night of poor sleep increases stress hormones that rapidly trigger insulin resistance. Many people then turn to caffeine to counteract sleepiness, further exacerbating the metabolic consequences.
To improve sleep and metabolic health, experts recommend avoiding evening snacks and allowing several hours between the last meal and bedtime.
