Khaberni - A recent medical study warns that eating food late at night does not only affect weight gain but also poses a direct threat to brain health, sleep quality, and mental performance the following day.
The study indicates that the urge to eat at night is governed by biological factors and acquired behaviors; as bedtime is delayed, levels of the appetite-stimulating hormone "ghrelin" increase, while levels of "leptin," responsible for the sensation of fullness, decrease.
Furthermore, exhaustion and stress lead to impaired self-control, making the brain more inclined to choose foods high in sugar and fats as a quick comfort. Direct Impact on Sleep and Memory
Doctors assert that eating late disrupts the secretion of the hormone "melatonin" responsible for regulating sleep, leading to disturbances in the biological clock, minor inflammations, and intermittent sleep.
With the decline in the quality of deep sleep and rapid eye movement sleep, memory, focus, and emotional regulation are affected, making a person feel confused the next day with slowed reaction times and weakened decision-making ability. The most harmful foods at night
Fast foods, fried foods, sweets, and sugary drinks are among the most damaging to the brain at night, causing sharp fluctuations in blood sugar levels, keeping the digestive system and brain active when they should be resting, thus reducing the duration and quality of restorative sleep. Safer Alternatives Before Bedtime
If hunger is genuine and not due to stress or boredom, experts recommend light options such as bananas, yogurt, warm milk, soaked almonds, or a moderate amount of nuts. These foods contain elements that help to calm the nervous system and promote the secretion of "melatonin" without excessively stimulating the brain.
The study emphasized the importance of adhering to a regular dietary routine, with the last main meal being eaten at least two to three hours before bedtime, allowing the body to complete the digestion process and send clear signals to the brain that it is time to rest.
The study concluded that frequent eating late at night poses a long-term risk to brain health due to its negative impact on sleep, memory, and mental clarity, urging attention to the timing and quality of meals to maintain healthy sleep and balanced mental performance.
