From work deadlines to binge-watching TV shows or simply craving a midnight snack, eating late at night can be problematic for our health. It is important to understand that our metabolism naturally slows down in the late afternoon and evening, so being mindful of what we eat toward the end of the day may do us a favor for our long-term health and fortitude. Due to our circadian rhythm, the later we stay up at night, our brains begin to crave sweet or fatty foods (that also tend to be higher-calorie foods).

Have you noticed it can be hard to fall asleep or stay asleep after eating a late-night, heavy meal? Digesting a big meal or consuming caffeine close to bedtime can lead to insomnia or restless sleep. Poor sleep quality has been linked to various health issues, like mood disturbances, impaired cognitive function, and increased risk of chronic diseases such as diabetes and heart disease. Instead, avoid eating at least two to three hours before bedtime to sleep well and limit caffeine after noon.

Burp! Acid reflux and indigestion are typical results of eating too close to bedtime. Lying down shortly after eating can cause stomach acid to flow back into the esophagus, leading to heartburn and discomfort -- this can be particularly bothersome for those who suffer from gastroesophageal reflux disease (GERD). Instead, consider having your last meal or snack at least two to three hours before bedtime.

Snacking on foods high in sugar or refined carbohydrates before bed can increase blood sugar and disrupt sleep quality, resulting in shorter sleep duration, hard time falling asleep, and less time in restorative sleep stages. Instead, consume a balanced meal early in the evening that contains lean protein, complex carbohydrates, and fiber-rich vegetables to satisfy you into the evening. If you want to eat a dessert, consume it earlier in the evening as opposed to later.

Opting for nutrient-dense snacks is particularly important for those who work night shifts or jobs where sleep is disrupted. Prepare a low-sugar Greek yogurt dip mixed with peanut butter for apple slices, pair vegetables with a hummus dip, crunch on a handful of low-sodium trail mix, or have a serving of lean protein, like a boiled egg or grilled chicken leg. These can be satisfying options if you must eat late at night. Sleep well!