The debate over the best time to eat dinner has been ongoing for years. Some argue that having an early meal is most beneficial, while others believe that the timing of dinner doesn’t matter as much as fitting it into a busy schedule. However, when it comes to optimizing health, it’s important to consider the timing of your meals.
If you’re unsure whether eating late at night is okay or if you should avoid meals closer to bedtime, you’re not alone. Many people also wonder if having a snack before bed could be harmful. Nutrition experts provide some guidance, although there’s flexibility in finding the ideal time to eat dinner.
What is the Best Time to Eat Dinner?
A 2022 study in Cell Metabolism revealed that people who ate dinner at 5 PM burned about 60 more calories at rest compared to those who ate at 9 PM. Eating late in the evening also increased the levels of hunger hormones like ghrelin, making people hungrier. As a result, the study suggests that eating dinner between 5 PM and 7 PM can be ideal for those focused on managing their weight.
In another study published in Nutrients in 2021, eating dinner earlier—around 6 PM—was shown to help regulate blood sugar levels, while having a meal at 9 PM increased the risk of issues like Type 2 diabetes and heart disease. Early dinners also boost metabolism, reducing the likelihood of weight gain.
Why Eating Dinner Earlier is Beneficial
Eating dinner earlier helps prevent gastrointestinal discomfort. Dana Ellis Hunnes, a senior dietitian at UCLA Medical Center, recommends having dinner at least two to three hours before going to bed. This allows time for digestion and prevents issues like acid reflux, which can cause chest pain, nausea, and difficulty sleeping.
How to Find the Best Dinner Time for Your Routine
To figure out the best time to eat dinner, it’s important to consider your overall meal schedule. Patrice Paolella, a lecturer in Clinical and Preventive Nutrition Sciences at Rutgers University, suggests spacing meals about three to four hours apart. For example, if you have breakfast at 9 AM and go to bed at 9 PM, you could have lunch at 1 PM, a snack at 4 PM, and dinner at 6 PM. If your first meal is at 11 AM and your bedtime is 10 PM, a 7 PM dinner might be better suited for your routine.
If you occasionally eat later than usual, you might experience indigestion or reflux, but it’s not something to worry about every time. Adjusting your schedule slightly won’t typically cause long-term problems.
Should You Eat Lighter Meals Later in the Day?
Research indicates that eating lighter meals in the evening can improve digestion and reduce the chances of experiencing reflux. A smaller, lighter meal, such as a boiled egg with vegetables, can help with overnight digestion. However, if you wake up feeling hungry, you may need a more filling dinner.
Nutritionist Samantha Cochrane from Ohio State University suggests that eating smaller portions in the evening is ideal. Large meals before bed can increase discomfort, while smaller snacks are easier for your body to process overnight.
Is Eating Before Bed a Problem?
Eating right before bed isn’t necessarily harmful, but it’s not ideal. If you eat too close to bedtime, it may affect your sleep, digestion, and metabolism. Lying down with a full stomach can lead to issues like acid reflux or heartburn. Hunnes recommends avoiding reflux-triggering foods, such as caffeine, chocolate, and fatty foods, before going to bed.
Is There an Ideal Time for Dinner?
Ultimately, the best time to eat dinner depends on your routine and lifestyle. While experts recommend having dinner two to three hours before bed, there is some flexibility. Focus on nutrient-dense meals that include a balance of lean proteins, whole grains, healthy fats, and vegetables to help you feel satisfied and nourished.
In conclusion, the best time to eat dinner is usually two to three hours before bed, but your individual schedule and habits matter most. Staying mindful of how your body reacts to different meal times can help you find what works best for you.
