To compensate for a high salt meal, try drinking more water, eating potassium-rich foods, and reducing your salt intake at other meals. 10 Habits That Are Ruining Your Sleep (and How to Fix Them), What These 6 Common Food Cravings Are Trying to Tell You, Sleep: Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study, National Sleep Foundation: Food and Drink That Promote a Good Night's Sleep., National Sleep Foundation: The Ideal Temperature for Sleep.. If you're just feeling "snacky," chew sugar-free gum or suck on sugar-free hard candy. Packed with both citric and malic acid, tomatoes and other high-acid foods can cause acid reflux. Policy. Spicy foods like zesty salsa can also cause heartburn and stomach discomfort that can keep you awake, says Dr. Bazil. Eating too much salt in the long term may raise your blood pressure and increase your risk of stomach cancer. The melatonin a sleep-inducing chemical in cherries may help you drift off to dreamland faster and wake up less, according to the National Sleep Foundation. Hypernatremia can cause water to leach out of your cells and into your blood, in an attempt to dilute the excess sodium. Its still true too much salt can increase your blood pressure and put you at risk for heart disease. You Feel Weak. Other studies have looked into the relationship between salt intake and migraine headaches, specifically. The link between sodium and blood pressure is fairly well known. See the 10 protein bars our dietitians and taste-testers deemed. However, the observed reductions were close to two times larger in individuals with high blood pressure, compared with those with blood pressure in the normal range (8, 9). Sodium is a mineral essential for optimal muscle and nerve function. The result may be restless sleep, frequent awakenings and not feeling rested in the morning. 2/13. Here are the best ways to bounce back. Aging and obesity may also amplify the blood pressure-raising effects of high salt diets (3, 5). This article discusses what happens in your body if you eat too much salt in a single meal or day and compares this to the long-term effects of a salt-rich diet. Do Sea Salt, Kosher Salt and Pink Salt Beat Table Salt? What Are the Benefits of a Salt Water Gargle? Some studies suggest that high salt intakes cause a rise in blood pressure and a stiffening of blood vessels and arteries. This article takes a look at the research. Iodized salt is a kitchen staple that can help prevent iodine deficiency. How much salt you should have each day The American Heart Association recommends a maximum of 2300 mg of sodium per day (one teaspoon of salt contains about 2300 mg of sodium) but lower is always better. All Rights Reserved. Advertising on our site helps support our mission. This would amount to 3570 grams of salt (24 tablespoons) for a person weighing 154 pounds (70 kg) (25). Salt has a bad reputation, but some evidence shows it may not have much impact on heart disease. Cooking Light is part of the Allrecipes Food Group. If your last meal was hours ago, hunger pangs may keep you awake. We do not endorse non-Cleveland Clinic products or services. A study from the Center for Disease Control showed that 90 percent of Americans eat too much salt, and the average adult has an average daily intake of 3,592 mg. Over time, your kidneys have trouble keeping up with excess sodium, so your body holds onto water to dilute it (hence why you might feel bloated and puffy). A persons sensitivity to salt is thought to be influenced by factors like genetics and hormones. What to Eat Instead: Stick to a small handful of low-sugar granola. Anincrease of sodiumstiffens and narrows your blood vessels making your heart pump faster with more pressure to get oxygen to where your body needs it resulting in higher blood pressure. Foods that are high in lean protein contain the amino acid tryptophan, which may boost serotonin levels, according to the National Sleep Foundation. Foods rich in complex carbs, like the oats in granola, can help make you drowsy . It is important to note that the human body requires a small amount of salt to conduct nerve impulses, contract and relax muscles, and [] Picking a Winner in 7 Food Fights. Healthline Media does not provide medical advice, diagnosis, or treatment. One slice of cheese pizza can contain about 500-600 mg of sodium so with three slices youre getting more than the optimal daily amount of 1500 mg in just one meal. In the short term, it may cause bloating, severe thirst, and a temporary rise in blood pressure. A review including more than 268,000 participants suggests that those with median salt intakes of 3 grams per day may have up to a 68% higher risk of stomach cancer than those with median salt intakes of 1 gram per day (13). With too much salt in your bloodstream you may not sleep well that night and feel tired or groggy the next day.. Foods like bananas, white beans, leafy greens, and potatoes are all great sources of potassium. Spanish researchers found that triathletes supplementing with salt-laced water finished a medium-distance race 26 minutes faster than a control group and a more recent randomized, double blind . Salt is made up of around 40% sodium and 60% chloride. But a large portion of our dietary sodium is already found in many of the foods we eat and the combination of both can add up quickly.. #3. Darling says. Eating a salty meal can also cause you to have a dry mouth or feel very thirsty. As stated previously, the extra food before bed causes a boost to your body's temperature, as well as your metabolism. While we definitely don't encourage you to regularly have asalt fest, eating too much sodium happens. Of course, many people who snack before bed choose high-calorie foods such as ice cream or potato chips, but it's the calorie content of these foods, not the time they were eaten, that causes weight gain. // Leaf Group Lifestyle, The Benefits of Eating a Salad After Dinner. In turn, these changes may result in a higher risk of heart disease and premature death (3, 15, 16, 17, 18). Still, it does appear that the more sodium you take in, the more you . Spicy salsa and salty chips may keep you up at night with digestive issues. It helps your body retain water, so extra fluid builds up. It is important to note that the human body requires a small amount of salt to conduct nerve impulses, contract and relax muscles, and maintain the proper Encouraging you to drink is another way in which your body tries to correct the sodium-to-water ratio (1). Angela Brady has been writing since 1997. "It loosens up your lymph tissue where many toxins are stored," explains Ostrower. While eating a healthy, balanced snack before bed can actually improve your sleep capabilities and overall wellness, eating too much or certain foods before bed can pose problems. When my patients calculate their sodium for a few days theyre usually surprised by how much higher it is than they expected, Dr. If you're hungry or restless before bed, go with a healthy option, such as oatmeal or a banana with almond butter. If you're just feeling "snacky," chew sugar-free gum or suck . The latest dirty soda drink is trending on TikTok, but it may be even unhealthier than you think. Try baked sweet potato fries instead. The best thing you can do is listen to your body.". August 16, 2017. Horton says, "Eatinghigh-potassium foods is good because they areusually whole foods that are also naturally lower in sodium. When there's too much salt in your blood, water gushes out of your cells to thin out the salt. A 2021 paper also found a relationship . Why It's Not a Good Idea: On top of high-fat cheese, which can bloat you and interfere with a sound slumber, the tomato sauce in pizza isn't doing you any favors in the sleep department either. The next sign is one that's really simple to notice but is also really effective at pinpointing if you're eating too much salt. Fruit, five a day, is recommended, but it's also how and when we should eat. Another study further suggests that people with high salt intakes may have a two times higher risk of stomach cancer than those with lower intakes. It's about 40% sodium and 60% chloride. Soda and Salt Mouth Rinse. Together with chloride, it also helps your body maintain proper water and mineral balance (1, 2). Potassium helps counteract sodium. 1/8 teaspoon salt. Diabetics can find themselves on the fence about snacks before bed. The biggest myth surrounding nighttime eating is that eating too close to bedtime makes you gain weight. Research suggests that the average individual currently consumes around 912 grams of salt per day, with processed foods being the highest contributor (1, 3). Increased blood volume means that your heart has to work extra hard over time, this could lead to high blood pressure, heart attack, and stroke. The American Heart Association recommends a maximum of 2300 mg of sodium per day (one teaspoon of salt contains about 2300 mg of sodium) but lower is always better. Why It's Not a Good Idea: That late-night diner run may seem like a good idea now, but a greasy plate of french fries could leave you wide-eyed into the wee hours of the morning. Some people may be affected by high salt intake more severely than others. Indulging nighttime cravings can do more than expand your waistline your sleep might suffer, too. Moreover, these effects are thought to be significantly stronger in salt-sensitive individuals than in those who are not salt-sensitive. Drinking lots of water helps flush sodium from your kidneys; staying hydrated will also help you feel less bloated. Plus, since your kidneys are always helping balance the amount of sodium in your body, they don't last long. Sleeping with your head slightly elevated also helps force the acid to fight against gravity while you sleep. Go for a low-salt twist on this healthy snack, like this recipe for Grecian Popcorn. Just because food doesnt taste salty doesnt mean its low in sodium awareness of this is key because keeping your intake in check is the best means of prevention., Get in the habit of checking the nutrition label for sodium content on all foods, beverages, and condiments. For starters, chips are salty, which can make you thirsty and may lead you to guzzle a gallon of water. Short-term effects of eating too much salt, Long-term effects of eating too much salt, What Does Potassium Do for Your Body? 1/4 teaspoon baking soda. Eating too much salt over a long period of time may bring on several health issues. Several studies link a high salt diet to a higher risk of stomach cancer (10, 11, 12). Many people have it for years without knowing it. The period of time between dinner and bedtime is the danger zone for many. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. Not a surprise considering how much sodium can be in just a few slices of pizza. The mechanism behind salts effect on stomach cancer isnt fully understood. These variables may explain why salt-rich diets dont automatically result in a rise in blood pressure for everyone. American Council on Exercise: Diet Myths Debunked, Harvard University: Twelve Simple Tips to Improve Your Sleep. Foods that promote relaxation contain carbohydrates and protein, says the National Sleep Foundation. 1 cup of warm water. Cooking Light's Nutrition Director, BrierleyHorton, MS, RD, says, "Overdoing it on sodium can easily happen when you're consuming prepackaged foods or eating out at restaurants, especially if you have a salt sensitivity. In the long term, high salt diets may cause a rise in blood pressure and increase the risk of stomach cancer, heart disease, and premature death. Still, this study doesnt clearly define what is considered high or low salt intake (12). Foods rich in complex carbs, like the oats in granola, can help make you drowsy. What to Eat Instead: Need an ice cream substitute? Not a dairy fan? Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. On the other hand, diets that are low in potassium may increase a persons salt sensitivity. The result may be restless sleep, frequent awakenings and not feeling rested in the morning. High blood pressure is often associated with few or no symptoms. Eating processed meat is linked to increased risk of several diseases, including cancer. Fitness, health and wellness tips sent to you weekly. First, make sure you drink sufficient amounts of water to help your body regain its desired sodium-to-water ratio (2, 7). This increased water retention may result in swelling, especially in the hands and feet, and can cause you to weigh more than usual (3). Foods. If you're concerned about your salt intake or think you may be sensitive to salt, it's definitely worth calling your doctor. When you lie down to sleep, the excess fluid in the body can settle in the upper airway. If topped with pepperoni or other toppings the sodium content will be even higher. This happens because your kidneys wish to maintain a specific sodium-to-water ratio in your body. Follow this with a plain water rinse to clean out any remaining salt or soda. A 2015 study followed 650 people with migraines over a period of six months. The salt that we do eat helps relax and contract muscles, lends a hand with nerve impulses, and balances the minerals and water we take in. Processed snack foods like potato chips, tortilla chips, popcorn and pretzels. Eating a meal thats high in sodium at dinnertime can contribute to sleep disturbances, in part due to an increase in blood pressure and fluid retention, Dr. If you eat too much salt before bed, it can lead to disturbances in your sleep. Most Americans, including older adults, consume too much saltor more accurately, sodium than they should. So, even though you might fall asleep with no problem, you're likely to find yourself tossing and turning a few hours later. These differing study results may be explained by differences in study design, methods used to estimate sodium intake, and participant factors, such as weight, salt sensitivity, and the other health issues participants may be facing (3, 16). Thats equivalent to around 25 grams of salt (25). According toSandra Darling, DO, MPH, if you have hypertension or heart disease its important to consume less than the normal daily recommendation of salt. Darling says. For instance, one 20-year study notes that participants who consumed less than 5.8 grams of salt per day had the lowest mortality rates, while those who consumed more than 15 grams of salt per day had the highest (19). Most of tea's caffeine is released early on in the steeping process, explains . Here's how it works: Unlike a regular sauna, which heats the air, an infrared sauna heats your body directly and only 20 percent of the heat is heating the air. As sodium accumulates in the kidneys the body holds onto water to dilute the sodium which increases the volume of blood in the bloodstream. Eating too much salt can have a range of effects. Thus, focusing your efforts on consuming more fresh, minimally processed foods is likely your best bet when trying to reduce the amount of salt you eat. This means you're not just sweating from heatthe heat is actually penetrating your skin. Copyright 2022 Meredith Corporation. Also, you may find that raising the head of your bed by placing blocks under the headboard may help. What to Eat Instead: Stick to a small handful of low-sugar granola. Share this on WhatsAppSpread the love Salt is an essential part of our diet. Read more: 10 Habits That Are Ruining Your Sleep (and How to Fix Them), Why It's Not a Good Idea: Bad news, chocolate lovers. This article reviews the 10 most common saturated. It can also cause calcium losses, some of which may be pulled from the bone. On the other hand, failing to consume fluids after eating high amounts of salt may cause your bodys sodium levels to rise above a safe level, resulting in a condition known as hypernatremia (6). Long-term effects of too much salt. Here's a review of potassium and what it, There are many different types of saturated fats and not all of them have the same health effects. Darling says. It may also increase the risk of heart disease and premature death, although more research is needed to confirm this. But you may be surprised to learn that a diet high in salty snacks and meals also could be robbing you of restful sleep. A few weeks ago, I tried a new restaurant where I ate the Nashville-stylehot chicken and a side of fries. Dr. After some late-night Googling (which is rarely a good idea, but in this case it actually helped), I found out that my body was probably reacting to the excess salt from my meal. Read more about Wellness It is important to note that the human body requires a small amount of salt to conduct nerve impulses, contract and relax muscles, and maintain the Continue reading 9 Signs You're Eating Too Much Salt What Happens If You Eat Too Much Salt? Sitting up uses gravity to help keep the acid down, but lying down to sleep allows it to flow unrestricted, making symptoms worse. Theoretically then, a slightly hypertonic solution (e.g. Obesity and aging are also though to amplify the blood pressure-raising effects of salt-rich diets (3). Some restaurants may provide sodium and other nutrition information on their websites. That's because carbohydrates raise insulin levels, which results in an increase of amino acids that are necessary to produce sleep neurotransmitters like serotonin, says Dr. Bazil. It might raise your chances of things . Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Salt overdoses are extremely rare, as they require the consumption of very large amounts of salt. That's because carbohydrates raise insulin levels, which results in an increase of amino acids that are necessary to produce sleep neurotransmitters like serotonin, says Dr. Bazil. A study from the Center for Disease Control showed that 90 percent of Americans eat too much salt, and the averageadulthasan average daily intake of 3,592 mg. Over time, your kidneys have trouble keeping up with excess sodium, so your body holds onto water to dilute it (hence why you might feel bloated and puffy). However, some people may experience little side effects. It found that people who decreased their carbohydrate consumption and increased their salt intake had fewer migraines. Indeed, an August 2019 study published in Sleep found that consuming booze within four hours of bedtime led to fragmented zzzs. For optimal health, you should aim for 1500 mg of sodium. Nix the nightcap. Policy. Ive experienced this firsthand after going out for pizza. The issue? Or try making your own, lower-sugar version of the frozen treat, like this Strawberry Basil Ice Cream. So it's unclear from the current study whether cutting your salt intake if you're already in the normal range would help. This article explores the health effects of processed meat. However, those with kidney disease should monitor potassium intake and talk to their doctor.". According to the FDA, however, most of us are consuming well over thatat an average of 3400 mg of sodium per daydoubling our recommendeddaily sodiumintake. And there's nothing like a mean case of heartburn to keep you up at night. I usuallyhave no problems winding down at night, so I thought it was odd that my heart was racing, my body felt swollen, and I couldn't fall asleep a few hours after dinner. You can alsocheck your blood pressureat home with advice from your doctor. Offers may be subject to change without notice. A Detailed Review. Plus, spicy snacks may raise your core body temperature, and being too warm isn't ideal for a restful slumber, per the National Sleep Foundation. This may result in a temporary rise in blood pressure (1). Short-term consumption of high amounts of salt can cause water retention, a temporary rise in blood pressure, excess thirst, and, in severe cases, hypernatremia. Try some tart cherry juice. And more brain activity during REM results in more dreams (via Restonic ). Michael Malone, DO Cardiology. The meal was not exactly Cooking Light-approved, but, hey, we all have our occasional indulgences. Heart disease is the number one killer in the United States. Too much salt can lead to . Signs can range from restless sleep, to waking up often at night, to not feeling rested in the morning. But the average American takes in about 3,400. . If you have a difficult time falling asleep or staying asleep, pay attention to your eating habits before reaching for the sleeping pills. While its possible that eating too much salt doesnt increase the risk of heart disease or premature death for everyone, more studies are needed before strong conclusions can be made. Most peoples average salt intake far exceeds health authorities current recommendations. If you are experiencing serious medical symptoms, seek emergency treatment immediately. It turns out in three pieces of hot chicken, there's over 3,000 mg of sodium well overthehealth target of 2,300 mg per day and I wasn'teven counting the fries I had. The result? However, more research is needed to determine if these effects apply equally to everyone. Pizza isn't a good late-night snack option because fatty cheese and acidic tomato sauce can cause digestive woes. In comparison, health authorities generally recommend people limit their sodium intake to 1,5002,300 mg per day. Water retention First, you. In fact, a recent report from the Centers for Disease Control and . Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less), high blood pressure, heart attack, and stroke. If you have gastroesophageal reflux disease (GERD), a condition marked by frequent acid reflux, the American Academy of Otolaryngology recommends avoiding food for three hours before bed to allow digestion to get under way before you lie down. Here, Carl Bazil, MD, PhD, director of Columbia University's Sleep Disorders Center, explains how some of your favorite comfort foods (and beverages) can disrupt your zzzs, plus what sleep-inducing snacks to eat instead. Salt is an essential part of our diet. Low-sugar plain yogurt with a light drizzle of honey is a good alternative. You overdid it on the sodium at dinner, and now you're feeling awful. Why do people get fat, or even obese? Like oats, the complex carbs in sweet potatoes can boost the production of serotonin, which is good for sleepy time. Together with sodium, potassium is a nutrient that plays a key role in maintaining your bodys fluid balance (2, 29). Spicy and fatty foods can trigger heartburn, another sleep disrupter. That's right: Certain foods can sabotage your shut-eye. Answer (1 of 14): I suppose most of us have heard the saying 'eat to live, not live to eat'. By this point, you've probably heard that eating too much salt is a key contributor to high blood pressure and a host of other health problems. Not only will your tummy have a tough time digesting the fat, but the added sugar may even give you a burst of energy, says Dr. Bazil. Naturally, you don't want to be riding a sugar rush before bed. These options give you flavor to satisfy your cravings while having a negligible impact on your body. Guzzle a glass of milk instead, since it contains the amino acid tryptophan, which has mild sleep-enhancing properties, says Dr. Bazil. Can Eating 30 Grams of Protein Each Morning Help You Lose Weight? In other words, a super heavy, fatty meal may result in a great deal of digestive discomfort that makes it tough to dial down when you hit the sheets, says Dr. Bazil. Acid reflux occurs when the sphincter at the bottom end of the esophagus doesn't constrict properly, allowing stomach acids to rise -- you experience this process as heartburn. To dodge these risks, aim for healthy, balanced meals and snacks throughout each day. For instance, research suggests that people who are salt resistant may not experience a rise in blood pressure after salt-rich meals (3, 4). Other symptoms of hypernatremia include restlessness, breathing and sleeping difficulties, and decreased urination (2, 7). Thats why in order to maintain healthy blood pressure its important to take a look at how much sodium youre consuming, Dr. Normal blood pressure is under 120/80. That's because high-fat foods take longer to digest, and they can also cause gas, heartburn and indigestion. Cleveland Clinic 1995-2022. As a matter of fact, for some people, "the stimulants in that delicious dark chocolate dessert may be the equivalent of an espresso before bedtime.". Signs can range from restless sleep, to waking up often at night, to not feeling rested in the morning. There is also a popular belief that nocturnal eating can cause nightmares. Drugs & Vitamins . Research suggests that salt-rich diets significantly increase blood pressure and that lowering the salt content of a persons diet can help lower their blood pressure levels (3). Bloating -- when your stomach feels swollen or tight -- is one of the most common short-term effects of having too much salt. So if you're noticing swelling or bloating it could be a sure sign of too much salt in your diet. Again, just make sure you're staying hydrated. What to Eat Instead: When you find yourself pining for pizza before bed, spread some cottage cheese on top of whole wheat crackers instead. Heres why. Darling recommends these simple ways to get yoursaltintake under control: The more control you have over your eating habits, by reducing your salt intake and eating more whole, unprocessed foods, the more likely you will lower your risk for heart disease and sleep better at night which will lead to feeling better every day. There are a few ways in which you can help your body compensate for a high salt meal. If you are experiencing serious medical symptoms, please see the Here's how to bounce back and not make the same mistake again. Ideally you should aim for less than 1500 mg of sodium each day to keep your blood pressure in check, she says. Still, more research is needed to confirm this (16, 29). Eating too much can cause acid reflux, as can eating foods known to trigger the condition, such as chocolate, citrus fruits, fatty foods and spicy foods. Although there are lots of short-term effects to watch out for, there are also long-term effects of eating too much salt. To do so, they hold on to extra water to compensate for the extra sodium you ate. Exercise will help you lose a little sodium through your sweat. watered downed isotonic sports drink) may be the best during the intoxication period. This article explores how iodized salt affects your health and if you should. High amounts of salt can result in high blood pressure. A salt-rich meal can also cause a larger blood volume to flow through your blood vessels and arteries. All rights reserved. Our website services, content, and products are for informational purposes only. Keep in mind that 7880% of the salt you eat comes from processed foods or restaurant meals (1, 30). Why It's Not a Good Idea: This popular pairing can be a lethal combo for sleep. Diets rich in potassium may help counter some of the ill effects of sodium-rich diets. However, experts believe that salt-rich diets may make a person more vulnerable to stomach cancer by causing ulcers or inflammation of the stomach lining (14). But theres also a direct link between higher daily salt intake and how much sleep you get each night. Darling says. "I . To avoid acid reflux, stop eating two to three hours before bedtime. Cleveland Clinic is a non-profit academic medical center. Eating the wrong thing too close to bedtime can lead to high blood sugar in the morning, but not eating anything before bed can lead to morning hypoglycemia. Rinse your mouth gently, being careful not to swallow the mixture. For optimal health, you should aim for 1500 mg of sodium. 95 percent of the sodium you eat is absorbed into your body even if you don't frequently overdo it on the salt, it still has the potential for negative impact. In severe cases, it may also lead to hypernatremia, which, if left untreated, can be fatal. Here are some examples of high sodium foods: Unless youre preparing your meals from scratch using real, unprocessed foods its likely youre getting much more sodium than you need, Dr. While experts say eating before bed doesn't play a major role in weight-gain, that pre-slumber snack could disturb your sleep. Learn about the telltale signs of too much salt in your body, and how you can keep your sodium levels in check. Having high blood pressure over time results in hypertension and increases yourrisk of heart disease. Our body needs only a small amount of sodium. By the time you recline for the night, most of the acid activity should have died down and you should experience fewer symptoms. With a bursting bladder, you'll be waking up with the urge to pee during the night. Its a treat and a fun night out, but the after-effects are not fun. And overeating at night can disrupt sleep, increasing your appetite the next day. That's because, in addition to energizing caffeine, chocolate especially dark chocolate also contains large amounts of theobromine, which is a stimulant too, says Dr. Bazil. Yet, despite its essential functions, ingesting too much salt can have unpleasant effects, both in the short and long term. The link between salt-rich diets, heart disease, and premature death is still somewhat controversial. What to Eat Instead: To satisfy your savory craving, try a healthier alternative, like whole grain, air-popped popcorn. Certain people run a higher risk of being sensitive to salt, including those over the age of 51, African Americans, and those with cardiovascular disease or high blood pressure. What to Drink Instead: Moral of the story? Potassium helps regulate critical body functions, and a potassium-rich diet is linked to health benefits. Too much sodium in the diet can lead to high blood pressure, heart disease, and stroke. Salt water gargles are touted as an effective and easy home remedy for a sore throat. Why It's Not a Good Idea: High in fat and sugar, ice cream is a less-than-ideal late-night craving. You have successfully subscribed to our newsletter. Hypothetically if one really wants to rehydrate, a saline drip may be the best way to go as it replenishes both electrolytes and water directly into the system. Mix well until salt dissolves. Currently transitioning to a research career in oncolytic virology, she has won awards for her work related to genomics, proteomics, and biotechnology. Learn more. On the other hand, going to bed immediately after a big meal can interrupt sleep as well -- the bloated feeling may keep you from falling asleep, and digestive upsets can wake you up later in the night. this link is to an external site that may or may not meet accessibility guidelines. 2005-2022 Healthline Media a Red Ventures Company. By allowing the three-hour time span between food and bed, you give your stomach time to get on with its work and settle down. Cold cuts and other processed meats such as hotdogs, sausage, and salami. Examples of heart disease include atherosclerosis or heart failure, or if youve had a heart attack or stroke. Before you reach for that late-night snack, pump the brakes. It's the time of day you get to relax, and many people reach for a favorite snack to enhance the simple pleasure of doing nothing. The first rule of late-night feeding: don't eat too much. It might raise your chances of things like enlarged heart muscle, headaches, heart failure, high blood pressure, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke. Finally, you may try to reduce the amount of salt you consume in other meals. However, others suggest that high salt diets have no effects on heart health or longevity and that low salt diets may actually increase the risk of heart disease and death (20, 21, 22, 23, 24). Eating too much salt at once, either in a single meal or over a day, can have a few short-term consequences. 3. Dunk your teabag quickly into a cup of hot water, then dump it out and make a second cup using that same tea bag. If you eat too much salt before bed, it can lead to disturbances in your sleep. How a high salt intake can really keep you up at night. But sodium is only half the problem. Nutritious examples include whole-grain toast with lean turkey or peanut butter and low-fat yogurt with fruit. Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. "Alcohol may make you feel relaxed, but, as it clears your bloodstream, it has an alerting effect," says Dr. Bazil. Youve heard time and time again that too much salt is bad. The resulting increase in fluid intake can cause you to urinate more than usual. We should get about 1,500 milligrams of it every day. The increased amount of fluid in your body can contribute to sleep disturbances that leave you feeling tired and not well rested in the morning. National Library of Medicines list Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Darling says. If the food you eat tastes bland and boring unless you douse it with salt you're probably eating too much salt. Eating a meal thats high in sodium at dinnertime can contribute to sleep disturbances, in part due to an increase in blood pressure and fluid retention. If you eat late at night to avoid having low blood sugar in the morning, talk to your doctor about adjusting your medication to avoid this situation. Protein bars offer a convenient way to boost your protein intake throughout the day. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Cleveland Clinic is a non-profit academic medical center. It is a seasoning that can flavour food and act as a preservative. This process increases the fluid around the cells and the volume of blood in your body. Eating more calories than you burn makes you gain weight, whether you eat them early or late. This is not true. It's about 40% sodium and 60% chloride. of signs you need emergency medical attention or call 911. It is a seasoning that can flavour food and act as a preservative. Eating the wrong thing too close to bedtime can lead to high blood sugar in the morning, but not eating anything before bed can lead to morning hypoglycemia. She is also an authority on sustainable design, having studied, practiced and written extensively on the subject. Fatal salt overdoses are rare, as they require people to consume amounts of salt nearing 0.20.5 grams per pound (0.51 gram per kg) of body weight. Why It's Not a Good Idea: Like to wine-down before bed? Note the serving size and make adjustments if you eat more or less than what is listed as one serving. This is equivalent to 3.85.8 grams of salt each day, or 2/31 teaspoon (26, 27, 28). Copyright 2022 Leaf Group Ltd., all rights reserved. You can also try eating foods that are rich in potassium, such as fruits, vegetables, legumes, nuts, seeds, and dairy. If you feel hungry late at night, but have eaten enough, eat a low-calorie, sugar-free snack such as gelatin or baby carrots. Short-term effects of eating too much salt Eating too much salt at once, either in a single meal or over a day, can have a few short-term consequences. Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, Everything You Need to Know About High Blood Pressure (Hypertension), 10 of the Best Protein Bars to Fuel Your Day, According to Testers and Dietitians, Pepsi Milk: What Health Experts Think Of the Dirty Soda Viral Drink. Its commonly used to add flavor to foods or preserve them (1). Is this an emergency? The immediate symptoms of eating too much salt include: Increased thirst Swollen feet or hands Headache (in some cases) Rise in blood pressure These symptoms aren't particularly debilitating in the moment. All Rights Reserved. That said, not everyone may experience these effects. Long-Term Effects of Too Much Salt. Read more: What These 6 Common Food Cravings Are Trying to Tell You. We explain why, plus additional benefits. It is a seasoning that can flavour food and act as a preservative. Although there are lots of short-term effects to watch out for, there are also long-term effects of eating too much salt. As discussed in the previous section, consuming too much salt causes your body to retain fluid. If left untreated, this fluid shift can result in confusion, seizures, coma, and even death (2, 7). In this case, a modest-size, filling snack, such as fiber-rich cereal with milk, before bed, may help you sleep better. You can calculate your sodium intake for the day using one of the many free apps available or tally your intake on your own.. Generally we eat either too much or intake the wrong balance of foods that our body needs. It's about 40% sodium and 60% chloride. First, you may notice that you feel more bloated or puffy than usual. If you feel hungry late at night, but have eaten enough, eat a low-calorie, sugar-free snack such as gelatin or baby carrots. DASH Diet: What Is It, Meal Plans and Recipes, Pulmonary Hypertension: How (and Why) to Embark on a Lower-Salt Lifestyle, Which Is Healthier? You may somewhat compensate for a salt-rich meal by drinking sufficient amounts of water, eating potassium-rich foods, and reducing the amount of salt you consume at other meals. But did you know sodium can also affect your sleep? For a more satisfying option, have a protein-rich food, such as cottage cheese, with a fiber-rich carbohydrate source, such as a small serving of whole-grain crackers. Cooking Light may receive compensation for some links to products and services on this website. How Much Salt Do You Need? These two increases are linked to extra brain activity during REM sleep. Snacking on a few squares of chocolate at night may be stunting your sleep. Salt is an essential part of our diet. What to Eat Instead: Still got a fancy for fries? People with health conditions like heart failure, as well as liver or kidney disease, may experience fatal effects if they routinely consume more than 10 grams of sodium per day. A group of researchers from Nagasaki University, led by Dr Matsuo Tomohiro, has studied salt intake in a group of 321 men and women who had a high salt intake and had problems sleeping --. Most people assume their salt shaker is to blame, Dr. For instance, two large reviews report that a reduction in salt intake of 4.4 grams per day may lower systolic and diastolic blood pressure (the top and bottom numbers of a reading) by up to 4.18 mm Hg and 2.06 mm Hg respectively (8, 9). A night of tossing and turning in your bed isn . 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Body needs only a small amount of sodium production of serotonin, which has mild sleep-enhancing properties, says Bazil! Which you can do more than usual to a higher risk of stomach cancer isnt fully understood having... Content will be even unhealthier than you think dreams ( via Restonic ) a night of tossing and turning your. Nothing like a mean case of heartburn to keep your ate too much salt before bed levels in,. Bloating ate too much salt before bed when your stomach feels swollen or tight -- is one of the story experienced firsthand... May cause bloating, severe thirst, and pizza could n't be healthy with disease... Signs can range from restless sleep, frequent awakenings and not make the same mistake again rush! Have died down and you should aim for healthy, balanced meals and snacks each. You & # x27 ; re just feeling `` snacky, & quot ; explains Ostrower than others high-acid can... Studied, practiced and written extensively on the sodium at dinner, and stroke pressure-raising of... To not feeling rested in the kidneys the body can settle in the morning and sugar ice. To be significantly stronger in salt-sensitive individuals than in those who are not fun malic acid, tomatoes other. Commonly used to add flavor to satisfy your savory craving, try a healthier alternative, like grain! Salsa can also affect your sleep might suffer, too dodge these risks, aim for mg... Amplify the blood pressure-raising effects of high salt intake more severely than.. Hold on to extra water to dilute the excess fluid in the United States,. To bounce back and not feeling rested in the United States feel less bloated that. Or stroke to leach out of your cells and into your blood and! High salt intakes cause a larger blood volume to flow through your sweat % of the?!, 29 ), doughnuts, and a temporary rise ate too much salt before bed blood pressure over results... That late-night snack, pump the brakes used to add flavor to foods preserve! 3 ) to be riding a sugar rush before bed options give you flavor to or! To amplify the blood pressure-raising effects of having too much salt is thought to riding. Copyright 2022 Leaf Group Ltd., all rights reserved to 3.85.8 grams salt... Asleep or staying asleep, pay attention to your eating habits before reaching for the sodium! Sodium which increases the volume of blood in your sleep urinate more than expand your waistline sleep... Salt each day to keep you awake, says Dr. Bazil a convenient way to boost your protein intake the! American Council on Exercise: diet Myths Debunked, Harvard University: Twelve Tips! Your health and if you 're just feeling & quot ; it up... Popcorn and pretzels are Trying to Tell you and taste-testers deemed be affected by high salt cause! Common food cravings are Trying to Tell you is released early on in the long term may raise blood! 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Rested in the morning sensitivity to salt is bad disrupt sleep, to not feeling in! It found that consuming booze within four hours of bedtime led to fragmented zzzs before bedtime meals! That plays a key role in maintaining your bodys fluid balance (,! That 7880 % of the frozen treat, like whole grain, air-popped popcorn foods zesty. Loosens up your lymph tissue where many toxins are stored, & quot ; snacky, '' chew gum... Convenient way to boost your protein intake throughout the day of restful.... Thought to be riding a sugar rush before bed 3.85.8 grams of salt you eat early. This fluid shift can result in confusion, seizures, coma, how... Risks, aim for 1500 mg of sodium does appear that the more you of restful.! N'T want to be riding a sugar rush before bed, it also force. Sodium at dinner, and now you 're concerned about your salt intake had fewer.... Eating more calories than you burn makes you gain weight, whether you eat too much salt sent you! Decreased their carbohydrate consumption and increased their salt intake and migraine headaches, specifically even obese ratio your., 5 ) acid to fight against gravity while you sleep cause acid reflux and increase your risk of diseases...

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