Reviewed by Sahil Chopra, MD, and Stacey Gunn, MD.

Research by Savit Malhotra and Theresa Do.

Introduction

The holidays are around the corner and jolly is in the air. Besides the opportunity to come together and see loved ones, many are also excited about the delicious food that will be at the table. While the holidays bring the opportunity to catch up on much-needed rest, they can also disrupt usual eating habits, usually leading to overeating. In this blog article, we will explore eating habits, particularly overeating, and how it directly impacts sleep. We will go over tips to maintain a better sleep balance while enjoying a great meal and overall tips for the holiday season.

What is Overeating?

As defined by Cleveland Clinic, overeating is defined as eating past the point of feeling full[1], and in a medical sense overeating can be thought of as taking in more calories than what a person’s body needs.[2] The feeling of fullness signals through hormones like ghrelin and leptin to the body that it has consumed adequate food for its energy needs.[3] The hormone ghrelin is also known as the “hunger hormone” because it increases before meals and sends signals to the brain to stimulate appetite. The hormone leptin, on the other hand, regulates the body’s hunger through balancing long-term energy stores. Leptin suppresses food intake and stimulates the body’s metabolic rate.[2,4] When people continue to ignore the signals by leptin and eat past the feeling of fullness, this leads to consuming more calories than the body requires, putting a strain on both the digestive system and the hormonal regulation of appetite.

Overeating is often experienced at gatherings and parties where there is abundant amounts of food and social pressure of a meal can override the body’s signals. Overeating can be triggered by stress through the hormone cortisol. The danger of overeating during the holidays is that it can trigger further unhealthy eating behaviors down the line. For instance, for those who are maintaining or seeking to lose weight, the holidays can be stressful as it includes these social pressures of increased eating. This may include weight fluctuations and increased rates of obesity.[5]  

Overeating and Its Relationship to Sleep

The relationship between sleep and overeating is bidirectional in the sense that overeating can cause sleep disruptions, and poor sleep patterns may cause overeating behaviors. Overeating can cause digestive distress, especially if the food includes high-fat or spicy foods late at night. The body during this time is supposed to dedicate energy to winding down in order to rest. Yet, it has to divert energy to digestion, causing stress on the digestive system. Some symptoms of digestive distress may include having acid reflux, heartburn, nausea, feeling bloated or gassy, stomach pain, and overall sluggishness.[3,6] These symptoms can make it difficult to lay down and sleep, or cause awakenings in the middle of the night. Furthermore, temperature interferences occur when there is digestive distress in the evening. Temperature plays a large role in regulating sleep and circadian rhythms. Sleep naturally involves the body’s core temperature dropping to initiate restorative mechanisms. The process of digestion in late hours can cause increased body temperature, making it hard to have high quality sleep.[6] 

On the other side, those who are chronically sleep deprived may be more likely to partake in overeating behaviors. Chronic sleep deprivation, combined with chronic stress, decreases the brain’s inhibition system due to hormonal and neurological shifts. Specifically, the lack of sleep decreases the activity of the frontal cortex and insula cortex during food desirability choices.[7] When these areas are less active, an individual’s ability to resist temptations, control impulsive eating, and make healthy food choices are impaired. This may lead to individuals choosing higher calorie food choices that can lead to weight gain. Additionally, lack of sleep disrupts the balance of ghrelin and leptin, leading to more desire to consume high-sugar and high-fat foods as the brain seeks energy to offset having to stay awake during sleep deprivation.[8] This altered state can create a cycle where poor sleep leads to overeating, which in turn can further negatively impact sleep quality and metabolic health.

Tips for Better Sleep Balance during the Holidays

The holidays are a wonderful time for celebratory feasting. However, as described above, it may also be a time that can disrupt typical sleep and day routines. Below are a few tips summarized from various health organizations that can help maintain balance during this time.[9,10]

  • Create a plan: Anticipate what foods are available at the gathering and what you have eaten thus far. Keep your food goals in mind during the gathering. Be sure to continue your healthy habits (e.g., exercise, stress reduction) during this time.
  • Be aware of meal pacing: One major reason why many overeat at gatherings is feeling obligated to try all the dishes and drinks available. Experts suggest narrowing down a few favorite dishes and prioritizing those first. Ask yourself before getting more food if you are hungry or whether you are eating based off of any other emotions (e.g., stress)
  • Include balanced meals: Your diet and choice of food can make a big difference for your sleep. Foods that are high in fats, sugars, and caffeine can impact sleep quality. Choose foods that are able to meet all food groups.
  • Give yourself compassion: It is crucial to be patient and compassionate with yourself during this time. The holidays will bring lots of excitement, but also potentially stress as well. Do not give up if you may catch yourself feeling guilty or remorseful since this can lead to a cycle of disinhibition.

Conclusion

Being aware of eating habits and how it affects sleep is vital to one’s overall health and well-being. Overeating, especially when it occurs close to bedtime, can contribute to sleep disruptions and poor sleep quality. Conversely, if someone struggles with chronic sleep deprivation, this can dysregulate the hormones in their body that regulates eating behaviors and may cause them to be more inclined to overeat. By adopting mindful eating strategies such as meal timing and meal pacing, individuals can be able to enjoy delicious meals while supporting their digestive and sleep health. Happy Holidays!