I sleep pretty badly, at least according to my Oura ring and dark circles. I rarely get to bed before 2 a.m., wake up throughout the night, and, as a passionate early riser, can’t sleep past 7 a.m. It’s funny, I’m borderline fanatical about the rest of my health and wellness regimen, but sleep is where it all falls apart.
It’s not that I haven’t tried to tackle the issue, either. I optimized my evening routine, banned my phone from the bedroom, did breathing exercises, and even tested sleep supplements. Then, in December, I thought, What if my very late dinnertime is actually the problem?
Although the body can digest food at any time of day–including late in the evening–studies suggest eating your last meal earlier, ideally between 5 p.m. and 7 p.m., could be beneficial as it’s linked to better blood sugar balance and metabolic health.
Of course, eating dinner by 6 p.m. isn’t feasible for everyone, but experts generally suggest a gap of at least three hours between your last meal and bedtime.
Why is eating late not recommended?
To put it shortly, eating late at night isn’t great for your body. Insulin sensitivity drops in the evening, so the body processes sugar less efficiently, and your blood sugar remains elevated for longer. Because the body is preparing for rest, your metabolism and digestion slow down, too. Eating a large meal and then lying down shortly afterward can put your body into active digestive mode when it’s trying to rest. This can have an impact on falling (and staying) asleep, as well as sleep quality. I later concluded that this was the root of my sleep issues.
How eating dinner by 6 p.m. worked for me
Until recently, I usually ate my evening meal between 10 p.m. and 11 p.m. With events, a busy work schedule, and, if I’m honest, some poor planning, my typical dinnertime was inching closer and closer to midnight. However, for the last month, I’ve been eating dinner by 6 p.m.–sometimes even earlier. Here are the changes I’ve noticed since making the switch.
My sleep schedule improved
This was the earliest sign that things were changing. It was a Sunday, and I met up with friends for an early dinner at 5 p.m. By 6 p.m. I was full–not overly so, just satisfied. In the evening, I looked at my watch for the last time at 11:04 p.m., and woke the next day at 6:29 a.m. My Oura ring showed a sleep quality of 89 in the morning, significantly better than the previous night. This pattern has persisted. Whenever I eat earlier, I fall asleep faster and sleep better.
Waking up is much easier now
Interestingly, I feel the biggest difference in the mornings. Now, I wake up easily and press snooze far less frequently than before. I find I’m generally more alert, too–no longer dragging myself to the coffee machine like a zombie.
Clearer mornings
The other main difference is that I can focus much better in the morning, even before breakfast. Although there isn’t any clear evidence linking an earlier dinner time to better cognitive performance, there are findings to show that sleep quality and circadian rhythms can influence memory, attention, and energy levels the next day. Whether it’s the early dinner or the better sleep that tends to follow, the change is welcome.
My bloating has gone down
Those late dinners would often sit in my stomach like a stone. I’d go straight from the dinner table to bed and lie there with stomach pain. I realized that eating so late meant I was missing out on doing any movement afterward. Light activity after a meal can aid digestion and curb the sharp rise in blood sugar, helping food pass through and get broken down more easily. My 6 p.m. dinner time gives me space to move around, either doing housework, stretching, or going for a walk before falling asleep.
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