Insulin sensitivity peaks during the morning and declines toward the end of the day, studies show better glucose and metabolism markers if you instead eat earlier(ETRE diet).
Carbs/sugar should not make you ‘crash’ unless you already have insulin resistance. Carbs will not help you sleep better at night, that’s nonsense, and the tryptophan and serotonin argument is not at all significant nor convincing. Eating at least 4 hours before bed will furthermore prevent indigestion and reflux.
All of this is slightly less impactful if there is exercise and no excess calories.
Well dessert should be eaten for breakfast actually. Eating foods early is healthier for humans. This video explains it.
Also eating desserts early will probably reduce your cravings during the evening.
But you need to listen to your own body. If eating before bed helps you to sleep, it probably is healthier because of improved quality of sleep. But other than that I don’t see a reason why someone would eat late.
And eat protein during breakfast. It wakes you up. Which is why your last meal should be low protein and high carb, if you want to improve sleepiness.
My 2 cents is that you eat slow digesting carbs a few hours before bed(dinner)(of course alongside other stuff like meat and vegetables) so that your body has a slow influx of energy while you sleep. Personally i dont like simple carbs unless youre an athlete and need some thing to go with right away.
I can’t eat simple carbs at all in the morning. I feel the need to crash throughout the day and my brain gets foggy.
I just stay away from simple carbs altogether because I sleep like a log anyways. I do miss pasta and black bean noodles are amazing.