Eating at night is a common habit for many adults, especially after a long day of work or taking care of children. However, for breastfeeding mothers, the decision to eat late at night can be more complicated. There are many conflicting opinions on whether eating late at night impacts milk supply or quality. In this article, we’ll explore the research and make recommendations on nighttime eating while breastfeeding.
Does eating at night affect breast milk supply?
One of the biggest concerns around nighttime eating for breastfeeding mothers is whether it will negatively impact milk supply. Here’s what the research shows:
- Eating more calories overall is what matters most for milk supply, not the timing of when those calories are consumed. As long as your total daily calorie intake is sufficient, the timing of your meals should not affect supply.
- There is no strong evidence that eating at night directly reduces milk supply. Some mothers do report lower supply with nighttime eating, but studies have not found a direct cause and effect relationship.
- If nighttime eating causes digestive issues or heartburn that prevent you from eating enough overall during the day, it can indirectly impact milk supply over time by reducing your total calorie intake.
The bottom line is that for most mothers, occasional nighttime eating does not negatively affect milk supply. Focus on getting enough calories and fluids throughout the entire day.
Does nighttime eating affect breast milk composition?
Another common question is whether eating late at night changes the makeup of breast milk. Here’s what research indicates:
- The protein, fat, and carbohydrate composition of breast milk does not appear to be impacted by nighttime eating.
- Eating spicy foods at night has not been shown to affect the taste of breast milk.
- Alcohol consumption can pass into breast milk. It takes 2-3 hours for alcohol to clear from your milk after having 1 drink.
- Caffeine can also transfer into breast milk and remain for several hours. Limit caffeine intake to 200mg per day (1-2 cups coffee).
Overall, nighttime eating does not seem to impact the nutritional makeup of breast milk. But mothers should still limit spicy foods and beverages like alcohol and caffeine at night when baby is more likely to feed.
Does eating at night impact sleep?
Sleep is crucial for breastfeeding mothers. Here’s how nighttime eating may affect sleep:
- Eating a heavy meal too close to bedtime can lead to indigestion, acid reflux, and disrupt sleep.
- Eating large amounts of carbs, sugar, or fat late at night may give you a burst of energy, making it harder to fall asleep.
- However, a light snack of foods like whole grains, nuts, fruits, or dairy may promote sleep by preventing hunger at night.
- Drinking large amounts of fluids too close to bedtime can mean more bathroom trips interrupting sleep.
To optimize sleep, avoid large meals within 2-3 hours of bedtime. Stick to light snacks instead, and limit fluid intake before bed. Pay attention to how different foods affect your energy levels and sleep quality.
Tips for nighttime eating while breastfeeding
Here are some tips to keep in mind if you choose to eat at night while breastfeeding:
- Focus on getting enough calories and hydration throughout the entire day.
- Aim for lighter meals at night – sandwiches, small salads, yogurt, cheese and crackers, soup.
- Limit spicy, acidic, and salty foods which can cause digestive issues.
- Avoid caffeinated drinks, alcohol, and large amounts of fluids.
- Wait 3 hours after a meal before going to bed.
- Eat a high-protein snack like nuts if hungry at night – protein promotes sleep.
- Drink water if thirsty at night – stay hydrated without overfilling.
Pay attention to how different nighttime foods affect your energy, sleep quality, and supply. Adjust your eating schedule as needed to optimize health and milk production.
Foods to eat and avoid at night while breastfeeding
When choosing foods to eat at night while breastfeeding, aim for options that are light, easy to digest, and healthy. Here are some foods to focus on and limit:
| Foods to Eat at Night | Foods to Limit or Avoid at Night |
|---|---|
|
|
Focusing on lighter, easy to digest options will make nighttime eating more comfortable. Stay hydrated by drinking water and limiting caffeine and alcohol.
Sample nighttime meal ideas
Here are some balanced nighttime mini-meal ideas to try while breastfeeding:
- Breakfast for dinner: Oatmeal topped with fruit, nuts, cinnamon and milk; scrambled egg and cheese on whole grain toast
- Leftovers: Shredded chicken, rice and veggie bowls; turkey and cheese sandwiches; lentil or bean soup
- Cheese board: Cheese cubes, fresh fruit, nuts, crackers or whole grain bread
- Protein-packed: Greek yogurt parfaits with fruit and nuts; cottage cheese with avocado and tomato
- Quick and easy: Apple slices with natural nut butter; whole grain cereal and milk; turkey roll-ups
- Smooth and creamy: Banana smoothie with nut butter; cottage cheese blended with fruit
Aim for combos of complex carbs, lean protein, healthy fats, and fruit or veggies. Portion sizes should be light – think snack-sized rather than large meals.
Nighttime feeding schedule for breastfed babies
In addition to your own nighttime eating schedule, it’s important to optimize the timing of breastfed baby’s feeds to support your sleep and supply. Here are some tips:
- Aim for an early cluster feed in the evenings (frequent feeding from one breast) to fill up baby before bed.
- Establish a calming bedtime routine ending with breastfeeding to sleep.
- Dream feed baby at your own bedtime by gently rousing them to feed without fully waking.
- Avoid feeding baby too often overnight – try spacing out feeds to every 3-4 hours if possible.
- Take turns with a partner bringing baby to you at night to breastfeed rather than fully waking up.
- Keep night feeds low stimulus – don’t over engage baby so they learn nighttime is for sleeping.
This type of schedule takes advantage of baby’s sleepy state to establish full feeds while encouraging longer stretches of nighttime sleep.
Should you snack overnight while breastfeeding?
Waking up hungry overnight is common while breastfeeding. Here are tips for handling nighttime hunger:
- Keep a snack like nuts, crackers, or yogurt bars by your bedside to eat when you wake up hungry at night.
- Drink water first when waking up hungry – you may just be dehydrated rather than needing food.
- Eat enough protein and complex carbs during the day to sustain you longer overnight.
- If waking very hungry overnight, consider eating a larger snack or meal right before bedtime.
- Choose quiet, easy to eat snacks – you don’t want to be making meals in the middle of the night!
Nighttime hunger is your body’s signal that you need more calories to support breastfeeding. Keeping healthy snacks by your bed can help prevent you from needing to get up to eat at night or disrupt your sleep.
Should you drink water at night while nursing?
Staying hydrated is extremely important for breastfeeding mothers. Here are tips for nighttime hydration:
- Drink plenty of fluids during daytime hours to avoid extreme thirst at night.
- Limit fluid intake 1-2 hours before bed to cut down on bathroom trips disrupting sleep.
- Keep a glass or bottle of water by your bed for middle of the night thirst.
- Opt for small sips if waking thirsty at night – don’t chug large amounts which will fill your bladder.
- If struggling with nighttime thirst, try eating hydrating fruits/veg like cucumber, melon and oranges.
- Monitor your urine color – pale yellow is the goal. Dark yellow urine means you need more fluids.
Nighttime hydration is important, but you want to avoid excess intake right before bed. Focus on getting fluids throughout the day and keep water handy for small sips overnight.
Conclusion
Making healthy choices about eating and drinking at night while breastfeeding is all about balance. Aim to get sufficient calories and hydration during daytime hours by following a nutritious diet. At night, opt for light, protein-rich mini-meals and snacks that are easy to digest. Stay hydrated by drinking plenty of fluids during the daytime and limiting intake before bed.
Keep night feedings for baby on a schedule to encourage longer sleep stretches. Prioritize your own rest by keeping nighttime feeding low stimulus. Stay tuned in to your own hunger and thirst cues overnight, and keep snacks and water handy. Listen to your body and adjust your nighttime habits as needed. With a little planning, you can maintain your milk supply and get the sleep you need even with occasional late night nibbling.