How does late-night eating affect circadian rhythm?

Figure 1. Circadian rhythm of melatonin and cortisol
Figure 2. Every cell and every organ has body clocks. These allow the coordination of biological processes so that they anticipate and coincide with the light-dark cycle.

CLOCK SYNCHRONY IS NECESSARY FOR GOOD METABOLIC HEALTH

External influencers (zeitgebers) reset our body clocks

LATE-NIGHT EATING CAUSES CLOCK DYSSYNCHRONY

HIGH BLOOD SUGAR CHARACTERISES LATE NIGHT EATING

WHAT IS LATE-NIGHT EATING?

Figure 3. Gut bugs act as an organ that is crucial for your health, influencing mental health, immunity, and metabolism. They outnumber us in number and genetic power.

GUT BUGS CHANGE WITH LATE-NIGHT EATING

SOCIAL JET LAG DISRUPTS CIRCADIAN RHYTHM

CIRCADIAN RHYTHM

Was this article useful?

Whispering Summary

  • The rotation of the earth creates the light-dark cycle and gives all life on earth a natural circadian rhythm.
  • Circadian rhythms are the 24-hour cycle of our physical, mental and behavioural changes.
  • Body clocks control circadian rhythm.
  • The master clock sets the time for our 31 trillion body clocks.
  • Zeitgebers, our external influencers, affect the timing of body clocks.
  • Light and food timing are the most powerful zeitgebers.
  • Clock synchrony means that the master clock and the body clocks chime in unison.
  • Clock synchrony means a healthy metabolism.
  • When food timing does not coincide with the light-dark cycle; body clocks become dyssynchronous.
  • Clock dyssynchrony is associated with insulin resistance, weight gain, T2D and other metabolic diseases.
  • Late-night eating causes clock dyssynchrony.
  • Late-night eating adversely affects the composition of gut bugs.
  • The functions of gut bugs deteriorate with late-night eating.
  • Social jetlag and the associated late-night eating and drinking disrupts circadian rhythm.

REFERENCES

  1. Khan S, Malik BH, Gupta D, Rutkofsky I. The Role of Circadian Misalignment due to Insomnia, Lack of Sleep, and Shift Work in Increasing the Risk of Cardiac Diseases: A Systematic Review. Cureus. 2020 Jan 9;12(1):e6616. doi: 10.7759/cureus.6616. PMID: 32064196; PMCID: PMC7008727.
  2. Chellappa SL, Qian J, Vujovic N, Morris CJ, Nedeltcheva A, Nguyen H, Rahman N, Heng SW, Kelly L, Kerlin-Monteiro K, Srivastav S, Wang W, Aeschbach D, Czeisler CA, Shea SA, Adler GK, Garaulet M, Scheer FAJL. Daytime eating prevents internal circadian misalignment and glucose intolerance in night work. Sci Adv. 2021 Dec 3;7(49):eabg9910. doi: 10.1126/sciadv.abg9910. Epub 2021 Dec 3. PMID: 34860550; PMCID: PMC8641939.
  3. Pan A, Schernhammer ES, Sun Q, Hu FB. Rotating night shift work and risk of type 2 diabetes: two prospective cohort studies in women. PLoS Med. 2011 Dec;8(12):e1001141. doi: 10.1371/journal.pmed.1001141. Epub 2011 Dec 6. PMID: 22162955; PMCID: PMC3232220.
  4. Cheng P, Tallent G, Burgess HJ, Tran KM, Roth T, Drake CL. Daytime Sleep Disturbance in Night Shift Work and the Role of PERIOD3. J Clin Sleep Med. 2018 Mar 15;14(3):393–400. doi: 10.5664/jcsm.6984. PMID: 29510794; PMCID: PMC5837840.
  5. Lopez-Minguez J, Saxena R, Bandín C, Scheer FA, Garaulet M. Late dinner impairs glucose tolerance in MTNR1B risk allele carriers: A randomized, cross-over study. Clin Nutr. 2018 Aug;37(4):1133–1140. doi: 10.1016/j.clnu.2017.04.003. Epub 2017 Apr 10. PMID: 28455106; PMCID: PMC5634913.
  6. Ni Y, Wu L, Jiang J, Yang T, Wang Z, Ma L, Zheng L, Yang X, Wu Z, Fu Z. Late-Night Eating-Induced Physiological Dysregulation and Circadian Misalignment Are Accompanied by Microbial Dysbiosis. Mol Nutr Food Res. 2019 Dec;63(24):e1900867. doi: 10.1002/mnfr.201900867. Epub 2019 Nov 6. PMID: 31628714.
  7. Boege HL, Bhatti MZ, St-Onge MP. Circadian rhythms and meal timing: impact on energy balance and body weight. Curr Opin Biotechnol. 2021 Aug;70:1–6. doi: 10.1016/j.copbio.2020.08.009. Epub 2020 Sep 29. PMID: 32998085; PMCID: PMC7997809.

--

--

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
The Diet-Whisperer

The Diet-Whisperer

Modern lifestyles, diet and weight, are causing a tsunami of diseases across the world. We want to share information about how to lose weight and feel better