睡觉前吃糖真的有多糟？

Many people enjoy dessert after dinner. There's something satisfying about chasing down a savory meal with something sweet. Learned behaviors, such as enjoying a bowl of ice cream in the evening, can also fuel your desire to snack on sugar before bed.

The general dangers of added sugars are well known, but still, you might be wondering exactly how eating sugar before bed affects your body — specifically in regard to sleep.

To find out, we tapped doctors and registered dietitians to uncover the truth. Whether it's a bowl of sugary cereal, a cup of sweetened tea or a晚上糖果吧, here's what can happen if you eat sugar before bed.

Eating a lot of sugar is heavily associated with chronic inflammation, which is linked to a number of health conditions like heart disease, obesity, cancer and diabetes, perHarvard Health Publishing。

And setting off an inflammatory response in your body might be the last thing you want to do before hitting the hay. Inflammation is linked tosleep apnea，在这种情况下，发炎的气道在睡眠期间阻碍了您的呼吸Michigan Center for TMJ and Sleep Wellness。

"Sugar may cause inflammation of the tissues that line the mouth and throat, causing swelling and increasing mucus production," says neurologist and sleep physicianBrandon R. Peters, MD, FAASM。“这可能会导致鼻腔滴水并影响呼吸，导致打s并恶化睡眠呼吸暂停。”

Snoring and sleep disorders may seem harmless, but they should be taken seriously, per the梅奥诊所。

尽管许多人认为睡前吃糖会使您保持清醒并导致多动症，但几乎没有证据表明这实际上是正确的。

也就是说，精制糖确实会迅速提高血糖水平，这可能会导致能量急促的感觉，并使难以入睡。

"Eating a lot of sugar before bed may cause you to get lighter, less restorative sleep with more arousals," Peters says. "An arousal is an awakening or a transition from deep to lighter sleep. Frequent arousals may undermine sleep quality and may link back to breathing disturbances."

虽然关于在麻袋之前就吃甜食的研究很少，但我们可以肯定的是，一般而言，吃太多会影响睡眠。饮食中的饮食与睡眠质量和持续时间较差有关，2019年8月的研究American Journal of Lifestyle Medicine。

同样，关于床前吃糖如何影响您的体重的研究有限。但是我们确实知道，过量的糖会储存在脂肪细胞中克利夫兰诊所。

We also know while you're awake, your body may be able to use that sugar for energy. But at night when you're doing little to no physical activity, having too much sugar could be problematic.

"When we eat sugar before bed, we don't properly metabolize the sugar and it becomes inflammatory," says registered dietitianDana Ellis Hunnes PhD, RD。"At night when we sleep, we're not burning that sugar off, so it's more likely to lead to fat storage and weight gain."

当天早些时候吃含糖食品使您有机会代谢糖，因此它用于能量而不是储存为脂肪。

如果您一直这样做，就在睡觉前吃糖可能会对您的健康产生影响。练习节制总是一个好主意，但最好避免在睡觉前避免糖，并在您更活跃的白天享受零食。

"As sugar may act as an inflammatory that disturbs sleep, it is best to avoid it as much as possible close to bedtime. As a general rule, I recommended that someone not eat sugar for 2 to 3 hours before bedtime to allow for proper digestion," Peters says. "That being said, an occasional sweet snack at nighttime is probably not something you need to worry about."

Reducing added sugars in your diet, even by a small amount, can do wonders for your health and your sleep. Aim for a maximum of 6 to 9 tablespoons of added sugar per day, according to the美国心脏协会。