11 p.m. You just hit your deadline, or just finished your shift. Your stomach growls right as you open the fridge.
Inside there's half a box of rice, a packet of instant noodles, a pot of yogurt and a bottle of milk tea left over from yesterday. What now?
If you're truly hungry, there's nothing wrong with eating late. The only question is what to eat so your stomach settles down and you still sleep well.
In this article
Real hunger, or just a craving?
Before opening the fridge, ask yourself one question: if there were a boiled egg right here, would I want to eat it?
- Yes: you may be truly hungry. Especially if you had an early or small dinner, or you've been working late.
- No, I just want something crunchy or sweet: maybe that's tiredness, boredom or stress talking.
Both are completely normal. But the right response is different. For real hunger, eat something light. For a craving, sometimes a glass of warm water or an early night is what you actually need.
Does eating late ruin your sleep?
The short answer: it depends on what you eat, and how close to bedtime.
Lie down right after a big meal and your stomach is still at work. Many people feel bloated, get heartburn, toss and turn. That's why a lot of advice suggests leaving about 2 to 3 hours between a main meal and bedtime.
As for "what to eat to sleep well," science isn't very sure yet. A 2016 review found that diets high in fat and sugar tend to go along with lighter, less deep sleep. But for the foods rumored to help you sleep, like warm milk or kiwi, the evidence is still small and needs more research.
In other words: a light stomach matters more than hunting for a miracle food.
Three rules for a late-night snack
- Small: snack-sized, not a second dinner. About one bowl is plenty.
- A little protein: eggs, milk, yogurt and tofu keep you full longer without weighing you down.
- Low in oil, spice and sugar: fried food, spicy hotpot and milk tea are three things that tend to make the night longer.
One more note: avoid coffee, strong tea and energy drinks in the evening. Caffeine stays in your body for hours, even after you stop feeling alert.
The fridge at midnight: what to pick, what to save for later
| Worth a try | Save for another day |
|---|---|
| 1 boiled egg, 1 glass of warm milk | Instant noodles with sausage |
| Unsweetened yogurt, a few slices of fruit | A bottle of bubble milk tea |
| A small bowl of porridge, a bowl of veg soup | Spicy hotpot, oily grilled food |
| A piece of sweet potato, a glass of lightly sweetened soy milk | Cream cake, potato chips |
Nothing is "forbidden." The right column just tends to make your stomach heavier right before bed.
One more small tip: don't lie down right after eating. Sit and relax, read a few pages, give your stomach time to work before you get into bed.
If you work night shifts or often stay up late
If you work nights, your "late-night meal" is really your main meal. The thinking should shift a little:
- Treat your mid-shift meal as lunch. Eat enough protein, starch and veg, like a proper meal.
- Choose lighter food toward the end of your shift, when your body is getting ready to sleep.
- Prep ahead. At 3 a.m. with nothing on hand, it's easy to grab convenience store snacks.
- Keep your meal times steady from day to day, even on days off, so your body stays less out of sync.
Inside the kOBE kitchen
Keeping a few small portions in the freezer is a simple way to avoid instant noodles at midnight.
kOBE's Japanese, Purple and Honey Sweet Potatoes are already roasted with a little olive oil, diced and frozen. Each 100g has about 114 to 139 calories. A small bowl warmed in the microwave on low makes a cozy late-night snack.
For a bit of protein, add a few slices of Sous Vide Chicken Breast, with 31g of protein per 100g. Just about 50g of meat gives you more than 15g of protein, around the same as 2 eggs. See them on our Ingredients page.
If you like something warm to drink, kOBE Oat Milk is freshly cooked in small batches with no added refined sugar, 34 calories per 100ml.
Frequently asked questions
Is eating dinner after 8 p.m. bad?
Does warm milk before bed help you sleep?
Is going to bed hungry okay?
Keep reading
Sources
- St-Onge M.P., Mikic A., Pietrolungo C.E. (2016). Effects of Diet on Sleep Quality. Advances in Nutrition 7(5):938 to 949.
- EFSA NDA Panel (2015). Scientific Opinion on the safety of caffeine. EFSA Journal 13(5):4102.
- National Institute of Nutrition (Vietnam). Vietnamese Food Composition Table (eggs, milk, sweet potato).
- Further reading: Understanding Nutrition 16th ed.
