Can I Eat a Burrito Before Bed? The Truth About Late-Night Eating

December 22, 2025 •

3 min read

According to a study on night eating, consuming high-fat, high-carbohydrate meals less than an hour before bedtime can extend the time it takes to fall asleep. This makes a large, heavy burrito a potentially poor choice for a late-night meal, as it could lead to digestive discomfort and disrupt your sleep cycle.

Quick Summary

Eating a large, calorie-dense burrito close to bedtime can lead to sleep disruptions due to indigestion, acid reflux, and metabolic activity. It is generally recommended to wait at least two to three hours after a heavy meal before lying down. Opting for lighter, smaller snacks can support better sleep quality.

Key Points

Digestive Distress: A large, high-fat, or spicy burrito can cause indigestion, heartburn, and gas, which disrupt your ability to sleep comfortably.
Timing Matters: Eating a heavy meal within three hours of bedtime forces your digestive system to stay active, preventing your body from entering deep, restorative sleep.
Impact on Metabolism: Late-night consumption of high-calorie foods can cause blood sugar spikes and disrupt your circadian rhythm, leading to fragmented sleep.
Healthier Snack Alternatives: Opt for light, balanced snacks like Greek yogurt, oatmeal, or a small piece of whole-grain toast with nut butter to support restful sleep.
Mindful Eating: Paying attention to the timing and content of your meals can significantly improve your sleep quality and overall health.

Why Late-Night Burritos Can Lead to Restless Nights

Eating a large, heavy burrito before bed can have several negative consequences for your sleep and overall health. The complex combination of high fat, spicy ingredients, and potentially gas-producing beans means your body has to work overtime to digest it, rather than preparing for rest.

The Digestive System's Late-Night Shift

Your body's metabolism and digestive processes naturally slow down as you wind down for sleep. When you introduce a large meal like a burrito, your digestive system is forced to remain active, which can disrupt your sleep cycle. This can lead to lighter, more fragmented sleep, as your body is not entering the deep, restorative sleep stages it needs.

The Double Trouble of High Fat and Spicy Ingredients

Most burritos are loaded with ingredients that can cause problems for nighttime digestion. Fatty meats, cheese, and sour cream are high in fat, which takes a long time for the body to break down. Spicy ingredients, such as hot sauce and jalapenos, contain capsaicin, which can increase your core body temperature and cause heartburn, especially when you lie down.

The Gas Factor: Beans and Bloating

Beans are a staple in many burritos, and while they are a healthy source of fiber and protein, they are also a notorious cause of gas and bloating. This is due to indigestible sugars called oligosaccharides that ferment in the large intestine. For some people, this can cause significant abdominal discomfort, making it difficult to find a comfortable position for sleep.

The Metabolic Mismatch

The timing of your meals, or chrononutrition, plays a role in your circadian rhythm. Consuming a large portion of your daily calories late in the day, especially from high-carb sources, can cause blood sugar spikes and crashes. This can trigger hormonal releases that disrupt your sleep and contribute to metabolic issues over time.

Healthier Alternatives to a Bedtime Burrito

If you find yourself hungry before bed, a light, easily digestible snack is a far better option than a heavy burrito. The best choices are those that combine a small amount of complex carbohydrates and protein to promote a steady blood sugar level and aid in the production of sleep-promoting hormones like tryptophan.

Greek Yogurt with Berries: The casein protein in yogurt digests slowly, while berries provide antioxidants and natural sweetness.
Oatmeal with Walnuts: Oatmeal is a good source of complex carbohydrates and fiber, and walnuts provide healthy fats and magnesium.
Small Turkey Sandwich on Whole Grain Bread: Turkey contains tryptophan, and the complex carbs in the bread help promote sleepiness.
Whole-Grain Crackers with Cottage Cheese: A simple and satisfying snack that provides protein and complex carbs.
A Handful of Almonds: Rich in magnesium, almonds can help relax muscles and promote better sleep.

Comparison: Burrito vs. Sleep-Friendly Snack


Feature	Burrito (Late-Night)	Sleep-Friendly Snack	Effect on Sleep
Calories	High	Low (under 200)	High metabolic activity disrupts sleep
Fat Content	High	Low	Slows digestion, can cause heartburn
Spicy Ingredients	Often Present	Absent	Raises body temperature, increases heartburn risk
Beans	Common Ingredient	Optional, Small Portion	Can cause bloating and gas
Carbohydrates	High, often refined	Balanced, complex	Spikes blood sugar, can disrupt cycles
Digestion Speed	Slow	Fast	Keeps body active, prevents deep sleep
Overall Effect	Disruptive	Promotes Relaxation	Leads to restless, fragmented sleep	Improves sleep quality and duration

Conclusion: Timing and Content are Everything

The ability to eat a burrito before bed without consequence depends heavily on your individual digestive system and metabolism, but for most people, it's not a good idea. The combination of high fat, spices, and a large meal size puts your digestive system into overdrive, preventing your body from entering the restorative state needed for quality sleep. To avoid indigestion, acid reflux, and sleep disruptions, it is best to finish eating heavy meals like burritos at least three hours before bedtime. If you must eat before sleep, opt for a small, balanced, and easily digestible snack to support a peaceful night's rest. Ultimately, listening to your body and prioritizing good nutrition and timing are the keys to a better night's sleep. For further reading on this topic, consult authoritative sources such as the Sleep Foundation.

Frequently Asked Questions

A small, plain burrito might be less disruptive than a large, loaded one, but it still contains fat and carbs that require digestion. A lighter snack is always preferable, but if you must, ensure it's small and consumed at least two hours before sleep.

For a heavy meal like a burrito, most experts recommend waiting at least two to three hours before lying down. This allows your stomach to empty and reduces the risk of acid reflux and indigestion.

Lying down after eating a large meal, especially one with fatty or spicy ingredients, can cause stomach acid to move back up into the esophagus, leading to heartburn. The digestive process is also slowed in a horizontal position.

Yes, beans contain indigestible sugars that can cause gas and bloating as they ferment in the large intestine. This can lead to significant discomfort and restlessness throughout the night.

Better choices include a handful of almonds, a bowl of oatmeal, a small portion of Greek yogurt with berries, or a slice of whole-grain toast with a healthy fat like avocado or almond butter.

Not necessarily, but eating a large number of calories late at night can contribute to weight gain over time. The body is naturally in a more energy-conservative state during sleep, and excess calories may be stored as fat.

Yes. Even without noticeable indigestion, the active digestive process can prevent your body from achieving deep, restorative sleep. It can also cause subtle awakenings that you might not remember, leading to daytime grogginess.

Individual tolerance varies depending on digestive health, genetics, and the meal's specific ingredients. People with conditions like GERD or sensitive stomachs are more prone to issues.