Late-night snacking is tempting, especially when you finally sit down to relax. But eating a lot just before bed can interfere with both digestion and sleep.

When you lie down with a full stomach, gravity no longer helps keep food and acid where they should be. For some people, this leads to heartburn, a heavy feeling, or even coughing at night. Your body is also busy digesting when it should be winding down, which may affect sleep depth.

High-sugar or very salty snacks late at night can also disrupt blood sugar and hydration levels, making you toss and turn or wake up feeling sluggish and thirsty.

If you’re genuinely hungry, a light snack with some protein and complex carbs – like a small bowl of curd with a bit of fruit, or a handful of nuts – is usually better than chips and sweets. Try to keep a gap of at least one to two hours between your last big meal and bedtime.

Over time, adjusting dinner timing and portion size often reduces the late-night “craving” window, making it easier to sleep comfortably.