Night is the time of the day when the brain and body relax and repair. But for many people who work late and need to work night shifts, they often face a choice before going to bed because they are still working at night: should they endure hunger and fall asleep, or have some supper? Which of these two methods is healthier? With this question in mind, the reporter interviewed experts. Liu Zhong, director of the Health Management Center at the First Affiliated Hospital of Zhejiang University School of Medicine, said that not eating before bedtime is healthier for most people. At night, the metabolic rate is slower and gastrointestinal activity is relatively slower. If you eat at this time, especially if you consume too many calories, your body may find it difficult to burn off this energy in a timely manner, which can easily be converted into fat storage and lead to weight gain. In addition, eating before bedtime may increase gastrointestinal burden and even keep the brain active, affecting sleep quality. For some people who need to work overtime at night and night shifts, dinner time can be slightly postponed to delay the onset of hunger and ensure normal sleep. If you are already very hungry before going to bed, and even feel dizzy and dizzy, it indicates that your body's energy is insufficient. In this situation, if you don't eat some late night snacks, it will affect your sleep and work and study the next day, but the choice and intake of food are crucial. Many times, gaining weight is not only due to eating late night snacks, but also because the total calorie intake exceeds the body's needs. Liu Chenbing, a nutritionist at the Health Management Center of the First Affiliated Hospital of Zhejiang University School of Medicine, suggests that supper should be eaten 1 to 2 hours before bedtime. For example, if you plan to go to bed at 12 o'clock, you can eat supper around 10 o'clock. The choice of late night snacks should focus on light, low calorie, and easily digestible foods. The protein and fat content in the food should not be too high, and the use of spicy and other stimulating seasonings should be avoided. For example, a small bowl of sugar free yogurt, a boiled egg, or a slice of high fiber bread, a serving of around 100 grams of fruit, are all good choices. These foods not only help maintain stable blood sugar levels, but are also easier to digest and absorb, without imposing any additional burden on the gastrointestinal tract Liu Chenbing said that food with high sugar, fat and salt should be avoided for supper, such as Fried Rice, fried noodles, covered rice, hot pot and barbecue. These foods not only easily lead to weight gain, but may also disrupt sleep and increase gastrointestinal burden. In addition, Liu Zhong also stated that besides choosing not to eat late night snacks or choosing healthy late night snacks, ensuring sufficient sleep is equally crucial. Sleeping too late or having disrupted circadian rhythms can lead to insufficient melatonin secretion, affecting leptin secretion and signal transduction, making it difficult to effectively control appetite. For some people who often need to work overtime at night and night shifts, it is advisable to ensure 7 to 8 hours of sleep per day and a relatively stable bedtime. Many people return home late due to overtime or night work, and it is not recommended to play with their phones at this time. It is still important to develop good habits and wash up and go to bed as soon as possible. (New Society)