There are various health messages available today that say eating for optimal health depends not only on what you eat but also on when you eat. When you are trying to lose weight you may have thought about what to eat because you have to bring balance between vegetables, carbohydrates, fruits, and proteins in the same way it is important as when you eat. Eating the meal at the correct time helps with weight management, higher energy levels, and increased immune function.
You may be wondering, Is there any best time to eat dinner especially when you are trying to lose weight or if you have any other health conditions? This blog explains the answer to this question and the ideal time for having dinner.
Why is meal timing important?
Regular digestion is further supported by the timing of meals. Prolonged fasting can make us more likely to overeat or eat quickly when we do eat, which can negatively affect our digestion.
Early dinner
Eating dinner late may promote metabolic dysfunctions which include glucose metabolism. Early time-restricted eating (ETRE) requires having the last meal earlier which lengthens the period before the next meal and appears to have a positive effect on blood glucose, insulin sensitivity, blood pressure, and triglycerides particularly in overweight and obese people.
| Advantages of Early Dinner | Disadvantages of Early Dinner |
| Promotes better digestion and reduces the risk of developing digestive issues such as indigestion and acid reflux. | It will be difficult to have early dinner due to work, family, or social commitments. |
| Having early dinner helps for better digestion which leads to more restful sleep and improved sleep quality. | Some feel hungry before bedtime if they have dinner too early. In such cases, healthy snacks may be necessary. |
| Helps to regulate blood sugar levels, and decreases the risk of insulin resistance and type 2 diabetes which are associated with late-night snacking. | Early dinner may reduce social interactions which includes late dining hours. |
| Early eating helps to balance hunger and satiety hormones which helps in reducing late-night cravings. | |
| Eating early satisfies the appetite, helps in reducing the intake of unhealthy late-night snacks |
Late night dinner
Late eating can cause obesity and metabolic syndrome through various mechanisms because sleep reduces the metabolic rate while eating close to bedtime reduces the rate of oxidation of ingested nutrients. Food absorption, digestion, and oxidation are influenced by circadian rhythm.
| Advantages of late dinner | Disadvantages of late dinner |
| An amino acid called tryptophan raises the body’s amounts of melatonin and serotonin. The body can not produce tryptophan naturally instead we get it from food which induces sleep | Late-night dinners may also cause poor sleep depending upon the time and type of food. |
| Late-night dinner makes the person sleepy, but foods with nutritional value can distinguish between a good night’s sleep and indigestion. | This slows the body’s metabolism and the body slows down its function at night to prepare for sleep. |
| Consuming foods high in melatonin such as cherries, walnuts, bananas, and oats helps to regulate sleep by influencing the body’s sleep-wake cycle. | Eating large meals before bedtime can cause acid reflux, indigestion, and heartburn. |
Foods for Better sleep
- If the hunger arises after dinner include small and easily digestible snacks containing complex carbohydrates such as whole wheat crackers or bananas.
- Consider snacks that have protein and healthy fats like Greek yoghurt with berries or nuts to feel full and relaxed.
- A cup of milk before sleep regulates mood and promotes sleep-wake cycles.
- Include herbal teas like chamomile and lavender which are well known for their calming properties that help sleep.
- Cherry juice contains melatonin, a hormone that controls sleep-wake cycles and has been associated with better-quality sleep.
Foods to avoid before bed
- Spicy foods for dinner can trigger heartburn and acid reflux this discomfort can cause to awake thus causing sleep disruption.
- Alcohol before bed can lead to fragmented sleep, frequent urination, and early morning awakenings.
- Heavy meals before sleep can take a long time to digest. Bloating, indigestion, and discomfort may result from this. So aim to finish dinner a few hours before bedtime.
- Sugary drinks, unhealthy fats, and refined carbohydrates before bedtime can disturb the sleep cycle.
Guidelines for night time eating
- After dinner, if you feel hungry, choose light, small healthy snacks to reduce the burden on the digestive system before bed.
- To ensure optimal digestion before your metabolism slows down for sleep, try to eat dinner at least three hours before going to bed.
- Listen to your body. If eating a snack before bed leads to indigestion, skip the snacks.
- To reduce hunger cravings at night, establish a regular eating schedule that includes well-balanced meals and nutritious snacks throughout the day.
Is there any best time to have dinner?
While research indicates that eating between 5 and 7 p.m. is good for your overall health, if it does not fit in with your schedule, have food three hours before to avoid problems like acid reflux.
A study which was published in cell metabolism in november 2015 showed many adults had inconsistent eating patterns whereas more than half of the people in the study ate during a long window period of 15 hours or more in an average day. Some people will stop eating after 4 pm whereas some people rely on snacks late at night.
Here, the science is a little more uncertain. There are conflicting studies that recommend eating before 5 p.m. or as late as 8 p.m. provided that you eat a later breakfast the next day (after 11 a.m.). When it comes to the above question the ideal time to eat dinner may depend on the individual’s personal health-related goals or medical conditions. Determine what typically works best for you and your family, and aim for consistency above perfection.
Conclusion
A good night’s sleep is essential for health. Make wise food decisions before bed to promote a sleep-friendly atmosphere and prevent disturbances from hunger or indigestion. By prioritising readily digestible snacks and paying attention to your body’s signals, you may create the ideal bedtime routine that will enable you to sleep well and wake up feeling refreshed.
Nesha Felciya,
Clinical Dietitian, Simplyweight
