Ever had a full night’s sleep but still wake up feeling sluggish and tired? Many people experience this, and the answer could be lying in the meal you had the night before. Eating heavy meals close to bedtime is a habit that can affect sleep quality, digestion, and even overall health.

When we eat a large meal and then go to bed, our bodies spend energy on digesting that food instead of allowing our digestive system to rest. Ideally, you should aim to stop eating at least three hours before bedtime, giving your body enough time to complete digestion before sleep.

Does the Body Digest Food While We Sleep?

Yes, digestion continues even as we sleep, but it slows down considerably. While you rest, your brain remains active, managing critical body functions, including digestion. However, because our bodies are less active and immobile during sleep, the digestive process becomes sluggish. Instead of breaking down food quickly, the body’s energy is directed to other processes, like cell repair and rejuvenation, which are key parts of rest.

When you consume food late at night, this slower digestion rate can lead to uncomfortable symptoms. Lying down after a meal causes the food and digestive juices to push against the bottom of the esophagus, which can cause discomfort like acid reflux, heartburn, and indigestion. You might feel bloated and restless, disrupting the sleep cycle and leading to that worn-out feeling upon waking.

What Happens to Our Body’s Energy Needs During Sleep?

Our body’s primary energy source is glucose, which fuels muscle contractions, nerve impulses, and body temperature regulation. While asleep, the need for energy decreases significantly, allowing the body to slow down energy-burning processes. This change is why the digestive system naturally slows down at night.

Eating late means that your body is forced to keep digesting food when it should be in rest mode, managing processes like cellular repair. This disruption can prevent your body from truly resting and lead to poor quality of sleep.

Why Late-Night Meals Can Affect Your Health

Eating large or heavy meals regularly before bed can bring more health issues than just feeling tired in the morning. Over time, you may start to notice:

- Since the body is less active at night, food doesn’t break down as quickly, causing that heavy, bloated feeling.

- Lying down can push stomach contents up, causing acid reflux. This is particularly uncomfortable and can lead to more significant digestive issues.

- When you’re in an inactive state, the body has little reason to burn off excess calories. Heavy meals, especially those high in fats and sugars, increase the chances of storing excess calories as fat.

- A full stomach can keep you from getting restful sleep, as the discomfort from indigestion can disturb your natural sleep cycle.

Eating a big meal occasionally before bed won’t cause major issues, but if it becomes a routine, it can start to impact your long-term health and energy levels.

How to Make Nighttime Eating Healthier

If you do eat late at night, focus on smaller portions and foods that are easier to digest. Here are a few tips to make nighttime eating gentler on your digestive system:

Light Snacks Only

Try light, low-fat snacks like yogurt, fruits, or nuts if you need something before bed.

Stay Upright

Avoid lying down immediately after eating to help prevent acid reflux. Staying upright aids digestion.

Watch Your Portions

Heavy meals make digestion harder, so consider downsizing your portions if you must eat late.

Rich in healthy fats, insoluble fiber and many vitamins as well as protein, avocados are known for being one of the highest-fat based plant foods. They are a great source of fiber and are notably high in healthy fats (more than carbohydrates), making them popular in lower-carbohydrate diets, such as those for managing diabetes.

The heart-friendly fats don't raise blood cholesterol, which can make traditional cholesterol-lowering diets more satisfying. As one of the highest-fat plant foods, avocados are also a favorite in vegan and vegetarian diets. Many nutritionists suggest people eat avocados for weight loss, however does it actually help? How does a fruit with a high calorie count as well as 67% fat content, be good for weight loss. We spoke to Anshul Singh, Clinical Nutrition and Dietetics Department Lead, Artemis Hospitals to understand the nutritional nuances of avocado.

Avocados Help You Feel Full Longer

Mr. Anshul explained that foods with good fats and fiber make you feel full and content for longer, helps slow down the process of how soon food exits your stomach. Since avocados are rich in both the nutrients, they keep you satiated for longer. One study showed people eating avocado for breakfast felt less hungry. "They also have healthy fats, like monounsaturated fats, which may help the body break down fat and lose belly fat. People who eat avocados tend to have better diets and weigh less," adds Anshul.

Support Weight Management

Research shows people who eat more fruits and vegetables, including avocados, often have lower body weights. Another study found that avocado eaters tended to have healthier diets and a lower risk of certain health issues. This suggests avocados fit well into a healthy eating plan. There's no need to avoid them if you're trying to manage your weight; in fact, regular eaters were less likely to become overweight. "People felt less hungry and more satisfied for hours when they replaced carbs with avocado fats and fiber. This was mostly because hormones like PYY and GLP-1 make you feel full. Adding just half an avocado to lunch made people 23% more satisfied and 40% less hungry over the course of three hours, even though the meal had more calories." says Mr Anshul.

It's not fully clear if avocados directly cause weight loss, but they may help. The healthy fats in avocados might be burned for energy faster and could even increase your body's calorie burning after meals. According to Mr. Anshul, "Nuts and yogurt are good for you, but avocado is more filling and has fewer calories and no added sugar or salt. It feels like a treat without the guilt because it's creamy, healthy, and light. Avocado might be the tastiest way to stay on track when you want to snack smart and reach your goals." They may also reduce your appetite, making you less likely to overeat. However, more research is needed to fully understand these specific effects.

Avocados and Belly Fat

Avocados could help with weight loss, especially targeting belly fat. One study showed people eating a daily avocado as part of a reduced-calorie diet lost weight and had changes in gut bacteria. Another found daily avocado consumption led to significant belly fat loss. Animal studies hint that even avocado extract, without fat, might help reduce appetite and weight gain.

Are Avocados "Fattening"?

Don't worry about avocados being "fattening", when eaten as part of a balanced diet with whole, healthy foods, they're beneficial. Avocados have many qualities that support weight management. While more evidence is building, there are strong signs they can help. Mr Anshul warns, "Avocados are very nutritious, but if you don't pair them well, they can lose their benefits or upset your stomach. Don't mix them with heavy dairy, sugary fruits like mango or banana, or salty processed snacks. These combinations can make you feel bloated, make the flavors clash, or raise your blood sugar levels." Enjoying avocados in reasonable amounts can certainly be a valuable part of an effective weight loss plan.

Anshul adds and shares a few avocado friendly food pairings for people who are trying to lose weight. "Instead, eat avocado with whole grains, lean proteins, fresh veggies, citrus vinaigrette, or nuts to keep its creamy, healthy edge. This will make it taste light and easy to digest."

Soybeans are widely celebrated for their high protein content, especially among those on plant-based diets. But beyond being a protein powerhouse, soybeans also contain a wealth of nutrients and bioactive compounds that play a vital role in maintaining liver health.

With rising concerns around fatty liver disease, cirrhosis, and liver-related conditions, including soybeans in your diet could be a simple, natural step toward better liver function. Here’s how this humble legume works to support one of the body’s most important organs.

A Natural Source of Liver-Supporting Protein

One cup of boiled soybeans (about 172 grams) offers roughly 31 grams of protein. The main proteins in soybeans—glycinin and conglycinin—account for around 80% of that content. These aren’t just for building muscle; they support lipid metabolism and enzyme activity, two processes that are central to how the liver breaks down fats, regulates hormones, and processes nutrients.

Additionally, these proteins provide essential amino acids that are critical for the repair and regeneration of liver cells. This helps ensure the liver continues to perform its detoxifying functions efficiently.

Reduces Liver Damage

Soybeans are rich in isoflavones, plant-based compounds known for their antioxidant effects. These antioxidants work to reduce oxidative stress, which is a major contributor to liver cell injury and long-term liver damage.

Isoflavones also help regulate apoptosis—the process of programmed cell death—which is essential for removing damaged cells but harmful when it happens excessively. By balancing this process, soy isoflavones help protect healthy liver cells from being destroyed.

Improves Fat Metabolism in the Liver

Another liver-friendly compound found in soybeans is lecithin. Lecithin plays an essential role in the breakdown and transport of fats, helping the liver manage its fat content more effectively. It boosts the formation of lipoproteins, which help move fat out of the liver and through the bloodstream, thereby reducing the risk of fatty liver disease.

Research has also shown that soy lecithin can lower total cholesterol and triglyceride levels, while increasing HDL (“good”) cholesterol, further easing the burden on the liver. In addition, lecithin contributes to the regeneration of cell membranes and helps prevent liver fibrosis, a condition where liver tissue becomes scarred.

Combats Inflammation

Soybeans also contain saponins, plant compounds with powerful anti-inflammatory and antioxidant properties. These compounds help protect liver cells from toxic substances such as carbon tetrachloride and acetaldehyde—a harmful byproduct of alcohol metabolism that can lead to liver scarring and cirrhosis.

By neutralizing these toxins, saponins act as a shield for liver cells, preserving their structure and function.

Boosts Overall Liver Function

• Soybeans are a natural source of vitamins E, K, and B6, all of which are vital for liver health.
• Vitamin E protects the liver from oxidative damage.
• Vitamin K supports bile production and blood clotting.
• Vitamin B6 is essential for protein metabolism and enzyme function.
• These nutrients contribute to the liver’s ability to process waste, metabolize nutrients, and regulate energy.

Lifestyle Matters, Too

While soybeans can offer excellent support for liver health, they work best as part of a balanced lifestyle. Limiting alcohol intake, avoiding smoking, eating plenty of vegetables and lean proteins, staying physically active, and going for regular health checkups all enhance liver function.

Some natural herbal extracts like milk thistle (silybum marianum) and wasabia extract have also been studied for their ability to support detoxification and improve liver resilience.

Fatty liver disease is increasingly common worldwide, and while it may start off without noticeable symptoms, ignoring it can lead to serious complications. The liver plays a vital role in processing nutrients, detoxifying the body, and managing fat. When fat accumulates in liver cells faster than it can be metabolized, it can disrupt these crucial functions—potentially leading to hepatitis, cirrhosis, or even liver cancer if left untreated.

Fortunately, fatty liver in its early stages is often benign and reversible. Through a combination of medical care and simple but consistent lifestyle changes, many people can manage or even reverse the condition. One of the most important lifestyle changes? Your diet.

Experts emphasize that reducing the intake of certain foods can significantly slow or even stop the progression of fatty liver disease. Here are four food groups that should be limited or avoided if you’re managing this condition.

Sugary Foods

Consuming too much sugar—especially added sugars—can be particularly harmful for people with fatty liver. Excess sugar contributes to weight gain, obesity, and type 2 diabetes, all of which are major risk factors for liver fat buildup.

When your body consumes more calories than it can use for energy, it stores the surplus as fat, particularly in the form of triglycerides. If these triglycerides aren’t broken down efficiently, they begin to collect in the liver. Furthermore, a sugar-rich diet can cause insulin resistance. When this happens, your body produces more insulin, which can further encourage fat storage in the liver.

People with fatty liver or high blood sugar should limit desserts like cakes, ice cream, candies, and sugary beverages. Even fruits high in natural sugar—such as lychees, grapes, bananas, and apples—should be consumed in moderation.

Fried and High-Cholesterol Foods

Fried foods and items rich in cholesterol may seem indulgent, but they can be a direct hit to your liver. These include animal fats, red and processed meats, organ meats, egg yolks, butter, cheese, sausages, and bacon.

Diets high in these foods raise LDL (bad) cholesterol and triglyceride levels in the blood, which adds extra stress on the liver. They also increase overall fat deposits in the body, exacerbating fatty liver disease.

Instead, opt for heart- and liver-friendly alternatives like using plant-based oils (olive or canola), increasing your intake of leafy green vegetables, and incorporating fatty fish such as salmon, sardines, and mackerel into your meals. These fish are rich in omega-3 fatty acids, which have been shown to help reduce liver fat.

High-Sodium and Processed Foods

Too much salt can quietly worsen fatty liver disease. Pickled vegetables, canned goods, fast foods, and processed snacks are often loaded with sodium. Consuming these regularly can increase water retention, blood pressure, and fat accumulation in the liver.

Excessive salt intake has also been linked to higher leptin levels (a hormone involved in fat storage), inflammation, and insulin resistance—all of which contribute to liver damage over time.

To protect your liver, aim to keep daily salt intake under 6 grams. Try flavoring your meals with herbs, spices, and lemon juice instead of relying on salt, soy sauce, or other sodium-heavy seasonings.

Refined Carbohydrates

Foods like white rice, white bread, crackers, instant noodles, and rice cakes may not taste sweet, but they break down quickly into sugars in the body. This leads to insulin spikes and, eventually, increased fat storage in the liver.

Choosing whole grains instead—such as brown rice, whole wheat bread, oats, and quinoa—can provide your body with fiber, improve digestion, and help regulate blood sugar levels. These changes can go a long way in easing the liver’s workload and reducing fat accumulation.