Is it good to have soup before bed? A deep dive

According to the Sleep Foundation, consuming a heavy or high-calorie meal less than an hour before bed can prolong the time it takes to fall asleep. This raises the question: is it good to have soup before bed, or will it negatively impact your sleep and digestion? The answer largely depends on the type of soup and the timing of your meal.

Quick Summary

The healthiness of consuming soup before bed depends heavily on its ingredients and timing. Light, broth-based soups can be soothing and hydrating, while heavy, creamy, or spicy versions may cause indigestion and disrupt sleep. Strategic choices can support relaxation and digestion, but proper planning is key to avoiding negative effects like acid reflux.

Key Points

• Timing Matters: Eat light, easy-to-digest soup at least one to two hours before bed to avoid digestive issues.

• Choose Broth Over Cream: Opt for simple, broth-based soups instead of heavy, creamy ones that can cause acid reflux.

• Avoid Heavy Ingredients: Skip soups with high-fat additions, spicy seasonings, or large amounts of beans and lentils, which can be hard to digest.

• Consider Sleep-Supporting Ingredients: Ingredients like chicken, miso, or vegetables high in magnesium can aid in melatonin production and promote relaxation.

• Homemade is Best: Control sodium and other additives by making your own soup from scratch, or choose low-sodium store-bought options.

• Portion Size is Key: A small, satisfying bowl is enough to curb hunger without causing fullness that interferes with sleep.

The Case for a Bedtime Bowl

Warm, broth-based soups can be an excellent choice for a light bedtime snack, provided you choose the right kind. The warmth itself can be calming, promoting a sense of comfort and relaxation that helps prepare the body for sleep. Many people find the gentle heat soothing for their nervous system, making it easier to wind down after a long day. Additionally, soups, especially those made with vegetables, can be hydrating without the added calories or stimulating effects of other late-night beverages.

Certain soup ingredients can also contribute to better sleep through their nutritional content. For instance, chicken and certain types of fish are natural sources of tryptophan, an amino acid that helps the body produce melatonin, the hormone that regulates sleep. Miso soup, a traditional Japanese broth, contains amino acids that can also boost melatonin production. Ingredients like butternut squash and spinach are rich in magnesium, which can act as a natural muscle relaxant.

The Risks of Eating Soup Before Bed

On the flip side, making the wrong choice of soup or eating too close to bedtime can have significant negative effects. Consuming a large or heavy meal right before lying down requires your body to be in active digestion mode, which can disrupt your circadian rhythm. This is because your digestive juices, like stomach acid, are released to break down food, and when you lie flat, they can easily back up into your esophagus, causing acid reflux and heartburn. Spicy, fatty, or acidic soups are particular culprits for this discomfort.

Moreover, soups with a high-fat content, such as creamy, rich bisques or soups with fatty meats, can be difficult to digest and may keep you awake. High-fiber soups filled with beans, lentils, or heavy starches can also be problematic if you have a sensitive digestive system, leading to bloating and gas that interfere with a peaceful night’s rest. High-sodium content, common in many canned or store-bought soups, can lead to water retention and leave you feeling bloated.

A Comparison of Soups for Bedtime

To help you make the best choice, here is a comparison of different types of soup and their suitability for a pre-sleep snack.

Feature	Broth-Based Soups (e.g., bone broth, miso)	Creamy Soups (e.g., cream of mushroom)	Hearty Soups (e.g., lentil, bean, meat)
Digestion Speed	Very easy and fast	Slower due to higher fat content	Slow and requires more digestive energy
Effect on Sleep	Promotes relaxation and can aid sleep due to low digestive load and calming ingredients	Can cause acid reflux and discomfort, potentially disrupting sleep	May cause bloating, indigestion, and restlessness due to complex ingredients
Best Time to Eat	1-2 hours before bed	3-4+ hours before bed	3-4+ hours before bed
Weight Management	Lower in calories, can support weight loss by increasing satiety	Higher in calories and fat, less ideal for weight management	Variable, but higher calorie count can hinder weight loss goals if portions aren't managed
Nutritional Profile	Hydrating, can be rich in minerals (bone broth)	Often rich but can be laden with unhealthy fats	High in fiber and protein, but can be heavy for digestion

Tips for Enjoying Soup Before Bed Without Disruption

If you decide to have soup before bed, follow these guidelines to maximize the benefits and avoid potential downsides:

• Choose the right soup: Opt for light, broth-based soups with easily digestible ingredients. Smooth soups made from pureed vegetables like butternut squash, carrot, or tomato are excellent choices. Simple chicken or vegetable broth is also a great option.
• Timing is everything: Eat your soup at least 1-2 hours before you plan to lie down. This gives your body enough time to begin the digestive process in an upright position, reducing the risk of acid reflux.
• Watch the ingredients: Avoid heavy, high-fat additions like cream or cheese, and steer clear of spicy seasonings that can trigger indigestion. Limit complex carbohydrates like noodles and high-fiber legumes like lentils and beans, which take longer to digest.
• Mind the sodium: Canned soups are often high in sodium, which can lead to water retention. Opt for low-sodium versions or, better yet, make your own homemade soup where you can control the salt content. The same goes for bouillon cubes or powdered mixes.
• Portion control: A small bowl is more than enough for a pre-sleep snack. The goal is to satisfy light hunger, not to feel overly full or stuffed.

Conclusion

So, is it good to have soup before bed? It depends. A light, warm, broth-based soup can be a comforting and hydrating snack that promotes relaxation and helps you fall asleep. However, a heavy, creamy, or spicy soup consumed too close to bedtime can lead to digestive issues like acid reflux and disrupt your sleep. By selecting the right ingredients and paying attention to timing and portion size, you can enjoy a bowl of soup as a healthy part of your evening routine. Just remember that simple, homemade versions are always a safer bet than their heavily processed counterparts.

Visit the Sleep Foundation for more insights on healthy eating habits for better sleep.

Frequently Asked Questions

Is warm soup good for sleep?

Yes, a warm, light soup, particularly a broth-based one, can be very soothing and relaxing. The warmth promotes a feeling of comfort, which helps prepare your body for a restful night.

What kind of soup is best to have before bed?

The best soups are light and easy to digest, such as chicken broth, vegetable broth, or smooth pureed soups like butternut squash or carrot soup. Look for options with low sodium and no heavy, fatty ingredients.

Does soup cause acid reflux at night?

Heavy, creamy, spicy, or acidic soups consumed too close to bedtime can cause acid reflux, as stomach acid can back up into the esophagus when lying down. To prevent this, opt for light broths and eat a couple of hours before sleep.

Can soup help with weight loss if eaten before bed?

Broth-based soups are typically low in calories but high in water, which can increase satiety and help reduce cravings. Choosing a vegetable-dense, low-calorie soup as a main meal in the evening can be a beneficial part of a weight management plan.

Should I avoid spicy soups before sleep?

Yes, it is best to avoid spicy soups before bed. Spicy foods can irritate the digestive tract and trigger heartburn, gas, or indigestion, all of which can disrupt your sleep.

How long before bed should I eat soup?

It is generally recommended to finish eating any food, including soup, at least one to two hours before going to bed. For heavier soups, waiting three to four hours is even better to ensure proper digestion.

Are canned soups okay to eat before bed?

Canned soups are often high in sodium, which can cause water retention and bloating. While convenient, it is safer to opt for a low-sodium version or homemade soup to better control the ingredients and avoid negative effects.