Is eating yoghurt before bed good for you?

Yoghurt is a popular dairy product made by adding certain bacteria to milk. It is rich in vitamins and essential nutrients like calcium, which helps keep our bones strong and healthy. Yoghurt is also a good source of protein and contains essential fats.

Many people enjoy a bedtime snack, especially since there is often a long gap between dinner and breakfast. Although experts generally advise against eating too close to bedtime to avoid weight gain or disrupted sleep, recent studies suggest that a small snack, like yoghurt, can be beneficial.

Benefits of eating yoghurt at night

What we eat before bedtime can affect our sleep. Avoid large meals before bed, as they can increase the risk of acid reflux, heartburn, weight gain, and restlessness. However, a small late-night snack, like yoghurt, can be beneficial and shorten the gap between meals.

Improves digestion

Most yoghurts contain probiotics, which are good bacteria that help with digestion. They can reduce problems like gas, bloating, constipation, and diarrhoea. Probiotics keep your stomach healthy by balancing the bacteria in your gut.

Strengthen bones

Yoghurt is rich in calcium and protein. Consuming yoghurt can help keep our bones strong and healthy and lower the risk of osteoporosis, a condition that weakens bones.

Healthy heart

Consuming yoghurt as part of a healthy diet may help lower cholesterol, body weight, and blood pressure, reducing the risk of heart disease. Yoghurt is packed with essential nutrients like calcium, potassium, and magnesium, which help keep your heart healthy.

Lower blood pressure

Dairy foods like yoghurt contain nutrients such as potassium, calcium, and vitamin D, which may help lower blood pressure. Yoghurt, for example, is made through a process that creates special proteins that can help relax blood vessels. These proteins have been shown to lower blood pressure in animal and human studies. Furthermore, the calcium and vitamin D in yoghurts work together to help keep blood pressure levels healthy.

Lowers risk of diabetes

Yoghurt has protein and probiotics, which can help control blood sugar levels. Probiotics, the good bacteria in yoghurt, may also reduce inflammation, while protein helps keep blood sugar levels steady.

Studies show that eating yoghurt may lower the risk of type 2 diabetes. However, some yoghurts have a lot of added sugar, which can raise blood sugar levels. This can be a problem for people with type 2 diabetes or those at risk of developing it. It’s important to choose yoghurts with little or no added sugar.

Immunity

Yoghurt supports your immune system, which can reduce allergies and fight infection. Consuming more dairy, especially yoghurt, can strengthen immune function and lower the risk of getting sick.

Controlling hunger

Eating yoghurt is a great way to curb your hunger and control late-night cravings without affecting your metabolism or sleep quality.

Promotes better sleep

Yoghurt contains tryptophan, an amino acid that helps the body produce chemicals like melatonin and serotonin that help with sleep. Yoghurt also has other essential nutrients like calcium, magnesium and B vitamins, which help you relax and can improve sleep quality.

Muscle recovery

Yoghurt is high in protein. It contains whey and casein protein, which can help muscle growth and recovery during sleep. Whey protein is digested quickly and helps repair muscles after exercise. In contrast, Casein protein takes longer to digest and slowly feeds protein into the body.

Side effects of eating yoghurt at night

Dairy products like yoghurt provide essential nutrients that support good health. However, because yoghurt contains milk, some people may experience reactions to it.

Lactose intolerance

Some people may feel stomach pain or discomfort when they consume foods or drinks with lactose, a type of sugar found in milk and dairy products like yoghurt. People who are lactose intolerant may need to eat only small amounts of dairy or avoid it altogether.

Milk allergy

A milk allergy occurs when the body’s immune system has an allergic reaction to the proteins used in milk. It is common in children and is usually caused by cow’s milk. Allergic reactions may include an itchy rash, coughing, breathing difficulties, or vomiting.

A serious milk allergy can cause anaphylaxis, which can be life-threatening and requires immediate treatment.

Anyone with a milk allergy should avoid products containing milk, like yoghurt. However, many dairy-free yoghurt alternatives are available.

How long before bed should you stop eating?

It is generally recommended to avoid eating a meal two to four hours before going to bed. However, yoghurt is a great late-night snack because it is light, nutritious, and easy to digest.

Final thoughts

Don’t settle for any off-the-shelf yoghurt; check the ingredients carefully before choosing. Consider yoghurts with fewer added ingredients and no added sugar. Plain yoghurt, whether natural or Greek-style, is a good option because it is high in protein and usually free from added sugars or sweeteners.

Finally, avoid eating in bed. While it may seem convenient, the crumbs can attract bugs and pests, and food spillages can stain an unprotected mattress.

References

• The Health Impact of Nighttime Eating: Old and New Perspectives.
• Unlocking the Power of Late-Evening Snacks: Practical Ready-to-Prescribe Chart Menu for Patients with Cirrhosis.
• Nutritional Value of Yogurt as a Protein Source: Digestibility/Absorbability and Effects on Skeletal Muscle.
• Exploring the Role of Dairy Products In Sleep Quality: From Population Studies to Mechanistic Evaluations.