Sweets in the evening seem like a harmless way to treat yourself after a busy day, but the impact of sugar on nighttime rest is much more complex than the rule of "no sweets after eight." Experts explain when an evening dessert can truly interfere with sleep and when there is no cause for concern.
On average, a person consumes significantly more added sugar than recommended by specialists. Its excess is associated not only with the risk of cardiovascular diseases and type 2 diabetes but also with problems falling asleep and sleep quality.
When we eat foods high in added sugar—sweets, pastries, sugary drinks—the blood glucose level rises sharply. The body responds with an insulin release, and during the day, this process occurs relatively calmly. In the evening, however, such spikes can trigger a chain reaction that interferes with restful sleep.
Why Sugar Disrupts Sleep
Sharp fluctuations in glucose levels can disrupt hormonal balance. If blood sugar drops quickly after a rise, the body may release cortisol and adrenaline to stabilize the condition. These hormones increase alertness and tension—exactly what is undesirable before sleep.
Cortisol should normally decrease in the evening, while melatonin should increase, preparing the body for sleep. When cortisol levels remain high, melatonin production slows down. As a result, it becomes harder to relax, sleep becomes shallow, and nighttime awakenings become more frequent. Studies link a diet high in added sugar with a reduction in sleep duration and disruption of the REM phase, which is important for recovery and emotional balance.
Is There a Ban After 8 PM?
There is no strict "hour X" for sugar. However, metabolism follows circadian rhythms: digestion slows down in the evening, and insulin sensitivity decreases. At this time, the body finds it more difficult to handle large portions of sweets.
It is considered optimal to eat 2–3 hours before sleep. If you notice that after a late dessert you have trouble falling asleep or frequently wake up at night, it makes sense to move sweets to an earlier time.
What to Replace Sweets with at Night
Going to bed hungry is also not the best option. Hunger can interfere with falling asleep just as much as an excess of sugar. The best choice is a balanced snack that maintains stable glucose levels.
Suitable options include:
- protein-rich foods;
- sources of fiber;
- healthy fats;
- complex carbohydrates.
Yogurt with nuts and berries, chia pudding, fruits with a handful of nuts, or cherries and cherry juice can improve sleep quality. Magnesium and calcium, found in chia seeds, for example, are involved in the production of serotonin and melatonin.
Conclusion: Moderation is Key
Complete refusal of sweets is not necessary. It is much more important to understand what kind of sugar you are eating, what you combine it with, and how your body reacts. Natural sugars from fruits and dairy products combined with proteins and fats are much less harmful to sleep than ultra-processed desserts.
For quality nighttime rest, the composition of food and individual sensitivity to evening sweets matter more than the specific time.
