We have often heard of the phrase, “eat breakfast like a king, lunch like a prince, and dinner like a pauper”. This in essence, establishes that our dinner should be the lightest meal of the day, since a couple of hours after eating, we enter into a phase of inactivity (sleeping) that lasts for 7-8 hours. On the other hand, it is said that you should eat at least 3 hours before bedtime, in order to give your body enough time to digest the food. However, this does not translate into eating at 10 pm if you plan to sleep at 1 am (which in itself is not healthy!) So, what is the best time to eat dinner? Let’s dig deeper…
Early dinner offers a host of benefits
Eating dinner at the right time can have a big impact on your health. Experts suggest that having dinner early—around 6 to 7 pm—is best for digestion, weight management, and sleep quality.
Why eat early?
Eating dinner early gives your body enough time to digest food before bedtime. Ideally, you should finish your meal at least 2 to 3 hours before you go to sleep. For example, if you sleep at 10 pm, try to eat dinner by 7 or 8 pm. This helps prevent problems like acid reflux and heartburn, which can happen if you lie down too soon after eating.
What happens if you eat late at night?
Eating late at night can also disrupt your body’s natural clock, called the circadian rhythm. When you eat late, your body thinks it should stay active, which can make it harder to fall asleep and affect how your body processes calories. Research shows that eating earlier can improve metabolism and even help with insulin resistance, reducing the risk of diabetes.
Benefits of Eating Early Dinner
Better digestion: Your stomach has time to break down food before you sleep.
Improved sleep: Avoid discomfort and rest better at night.
Weight management: Early eating helps control calorie use and may prevent weight gain.
Reduced acid reflux: Less chance of stomach acid flowing back into the esophagus.
Increased energy: Eating early can help you feel more energetic the next day, as your body has time to rest and repair overnight.
What to do if you can’t manage this slot?
A lot of people are still at work between 6-7 pm, and haven’t even started their dinner preparation at this hour. Hence, this slot, though perfectly optimal for health, might not be too practical for most. In such a case, try eating your dinner as soon as you can, no later than 8.30 pm. This apart, prep your dinner in the morning itself (or at least a part of it), so that you don’t have to do much in the evening, when you get back home. Also, if you can manage, you can also carry your dinner to work, or have a big meal just before leaving for home. If you still feel hungry at night, you can have a glass of warm milk, or some green tea.
