Dietitian recommends you go to bed slightly hungry; here’s why

That slight rumble when you hit the pillow might be the secret to your weight loss. Online health coaches claim that going to bed slightly hungry means you hit a calorie deficit, leaving your body no choice but to tap into stored fat overnight. Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, said that many health coaches say going to bed slightly hungry can help the body, and there is some truth to this, but it needs balance.

“When you stop eating a few hours before sleep, insulin levels slowly fall. Low insulin helps the body use stored fat for energy instead of storing more fat. During sleep, growth hormone levels increase, supporting fat burning, muscle repair, and overall recovery. A light feeling of hunger can also improve digestion and sleep quality because the body is not busy processing a heavy meal,” she explained, adding that some people wake up feeling lighter, with better hunger control and steady energy the next day.

However, “slightly hungry” does not mean starving.

“If you go to bed very hungry, stress hormones like cortisol can rise. This may disturb sleep, cause early waking, and increase cravings the next day. Poor sleep can slow fat loss and harm overall health,” said Raj. So, the goal is a gentle calorie gap, not extreme restriction.

Going to bed slightly hungry can support fat loss (Source: Freepik)

Eating too much and going to bed has its own problems. According to Raj, a heavy or late meal keeps insulin levels high, encouraging fat storage. Digestion continues during sleep, which can reduce sleep quality and cause bloating, acid reflux, or heartburn.

Poor sleep can affect hormones that control hunger, leading to overeating the next day. Over time, this pattern may increase weight gain, blood sugar issues, and fatigue.

According to Dr Jinal Patel, dietitian, Apollo Spectra Hospital, Mumbai, doing so tends to “slow down the body’s metabolism” and can lead to certain chronic diseases.

“The body finds it difficult to digest carbohydrates if consumed right before sleeping; as a result, you may gain weight and also experience acidity problems. One may also have abdominal pain, discomfort, constant heartburn and acidity — ultimately leading to Gastroesophageal reflux disease (GERD).

To add to that, those who eat late at night are prone to obesity, heart problems, and diabetes. “Binge eating junk food, especially late at night, will further narrow down and clog arteries because of cholesterol and fatty deposits (called plaque),” explained Dr Patel.

In short, going to bed slightly hungry can support fat loss and better sleep for some people. It works best when dinner is balanced, eaten early, and includes enough protein and fibre. Listening to your body is key, because good sleep matters as much as diet.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.