The Tamesis
My sleep quality is terrible, at least judging by my big tabs and dark circles. I rarely go to bed before 2am, wake up throughout the night, and, as an avid morning person, cannot fall asleep after 7am. It’s funny, I’m borderline fanatical about the rest of my health and wellness regimen, but sleep is where it all falls apart.
That’s not to say I haven’t tried to figure it out. I optimized my nightly routine, banned cell phones from the bedroom, practiced breathing exercises, and even tested sleep supplements. Then, in December, I thought, What if my late dinner is indeed the problem?
Although the body can digest food at any time of the day, including late at night, research shows that eating your last meal as early as possible (ideally between 5 and 7 p.m.) may be beneficial because it is associated with better blood sugar balance and metabolic health.
Of course, not everyone can eat dinner before 6 p.m., but experts generally recommend at least three hours between your last meal and bedtime.
Why is it not recommended to eat late?
In short, eating late at night is bad for your health. Insulin sensitivity decreases at night, so the body processes sugar less efficiently and blood sugar remains elevated for longer. Because the body is preparing for rest, metabolism and digestion also slow down. Eating a large meal and then lying down soon after can put your body into an active digestive mode while it tries to rest. This can affect falling asleep (and staying asleep) and the quality of your sleep. I later concluded that this was the source of my sleeping problems.
What does eating dinner before 6pm do for me?
Until recently, I usually had dinner between 10 and 11 pm. My typical dinner time is getting closer and closer to midnight due to events, a busy work schedule, and honestly, poor planning. However, for the last month, I’ve been eating dinner before 6pm – sometimes even earlier. Here are the changes I’ve noticed since making the switch.
My sleep schedule has improved
It was the earliest sign that things were changing. It was a Sunday and I was having breakfast with my friends at 5pm, and by 6pm I was full – not too full, just satisfied. I last looked at my watch at 11:04 pm and woke up at 6:29 am the next morning. My Oura ring showed me a sleep quality of 89 in the morning, significantly better than the night before. This pattern continues. Whenever I eat early, I fall asleep faster and sleep better.
It’s much easier to get up now
Interestingly, I feel the biggest difference in the morning. Now, I wake up easily and hit the snooze button much less frequently than before. I find that I’m generally more alert, too – no longer dragging myself to the coffee machine like a zombie.
morning is clearer
Another major difference is that I can focus better in the morning, even before breakfast. Although there isn’t any clear evidence that earlier dinner times are associated with better cognitive performance, there are findings that suggest sleep quality and circadian rhythms can influence memory, attention, and energy levels the next day. Whether it’s an earlier dinner or the better sleep that comes with it, the change is welcome.
My bloating has gone down
Those dinners often weigh like a stone in my stomach. I would go straight from the dining room table to the bed and lie there with a stomachache. I realized that eating too late meant I missed the opportunity to do any exercise after my meal. Mild exercise after a meal can aid digestion and curb sharp spikes in blood sugar, helping food pass through and break down more easily. Dinner time at 6pm gives me space to move around, either doing housework, stretching, or taking a walk before bed.
