Is there really a life hack to burn calories in your sleep?

Social media posts have detailed how eating certain foods, including ones high in protein, right before bed can “boost your metabolism,” which in this case is seemingly a euphemism for helping you to lose weight fast.

Is there any truth to this idea? Or is it just a reimagined version of baseless claims that used to dominate old magazine headlines? Dietitian Jamie Nadeau, RD, explains what we know about metabolism-boosting foods.

Can certain foods actually boost your metabolism?

While there are some small research studies that posit potential benefits of consuming protein right before bed to boost metabolism and workout recovery, experts say there’s way more research to show that eating anything right before calling it a night is detrimental to your health.

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Other foods, including hot peppers, caffeine and unrefined carbohydrates such as fruits, vegetables whole grains and legumes, have been shown to temporarily boost metabolism, but Nadeau notes that there are none that are particularly effective for doing so while you’re sleeping.

“It’s much more important for metabolism to work on long-term health strategies like building muscle, staying active, getting quality sleep and prioritizing a nutrient-dense balanced diet,” she says.

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What happens if I eat right before bed?

Not only does eating right before bed not offer the health benefits some claim, it can actually have some negative impacts on other areas of your health, which in turn can make metabolizing food and losing weight more difficult.

“There are no foods that you can eat before bed to help metabolism,” Nadeau says. “In fact, eating close to bedtime can increase your odds of experiencing gastroesophageal reflux disease (GERD) and can impact your sleep.”

The esophageal sphincter is a tube that transports food to the stomach before closing up, so as to avoid regurgitating stomach acid, according to Johns Hopkins Medicine. GERD occurs when that sphincter relaxes, allowing food and stomach acid to push back up through the opening. When you lay down too soon after eating, gravity heightens the chance of the contents of your stomach rising up.

And those who wear a smart watch or smart ring might notice that their sleep scores tend to dip on evenings when they consume food shortly before bedtime. One study using data collected by the U.S. Census Bureau between 2003 and 2018 found that those who eat 30 minutes to an hour before bed are exponentially more likely to wake up several times at night compared to those who ate earlier.

To avoid both types of disturbances, it’s best to stop eating two to three hours before laying down and going to bed, according to the Cleveland Clinic.

There’s one exception to the “no eating before bed” rule, though. Those who take insulin or another medication to treat type 1 diabetes may occasionally need to eat a snack before bedtime in order to prevent or treat low blood sugar, according to the Mayo Clinic. But if that becomes a regular necessity, experts say you should talk to your doctor.

If you were hoping this story contained a few magical metabolism-boosting bedtime snacks, experts say unfortunately that kind of diet plan is too good to be true. Instead, they recommend focusing on tried and true (and thoroughly-researched!) ways to stay healthy.

“As with most things, there are no quick fixes to achieving a healthy diet and lifestyle,” Nadeau says. “The strongest research shows that you can improve your health by eating a balanced diet with fruits, veggies, whole grains, lean proteins and healthy fats, along with staying active and engaging in healthy lifestyle choices.”