Nutrition and sleep specialists generally advise finishing your last full meal 2–3 hours before bedtime. This interval allows for digestion, reducing risks of acid reflux, indigestion, and disrupted sleep. Prolonging the gap to 3–4 hours may further benefit metabolic health and minimize gastroesophageal discomfort.

In situations where hunger strikes closer to sleep, a light, easily digestible snack think yogurt, fruit, or a small protein-rich option can be beneficial, provided it’s balanced and enduring. Heavy, spicy, high-fat, or high-sugar foods should be avoided near bedtime, as they can impede rest and disrupt digestion.

Some experts even recommend eating up to 2 hours before bed, especially when aiming to satisfy late-night cravings without compromising sleep. Ultimately, optimal timing depends on individual metabolism, lifestyle, and health goals but the common theme promotes a thoughtful pause between eating and sleeping to foster both digestive comfort and restorative rest.