Are you one of those who enjoy a big feast before going to bed, or do you prefer something lighter and with plenty of time before you sleep? Experts explain that there is no ‘perfect’ time, as dinner time depends on many factors, but there are hours and quantities that can be more optimal for improving sleep quality and metabolic function. In 2022, a study published in the journal Cell Metabolism explained that people who eat dinner just before going to bed tend to be hungrier. In 2021, the journal Nutrients published an article demonstrating the relationship between eating dinner early and reducing the risk of developing diseases such as type 2 diabetes or other heart diseases.
The senior dietitian at UCLA Medical Center and assistant professor at UCLA Fielding School of Public Health, Dana Ellis Hunnes, explains that having dinner late promotes the onset of reflux or other gastrointestinal discomforts. Meanwhile, the professor in the Department of Clinical Sciences and Preventive Nutrition at Rutgers University, Patrice Paolella, recommends establishing meal schedules, taking into account the dinner time to avoid going hungry and to stabilize blood sugar levels.
The nutritionist at the Wexner Medical Center of Ohio State University, Samantha Cochrane, explains that if you are one of those people who eats dinner just before going to bed, you should consider the amount of food, as a large quantity could affect sleep quality and promote the onset of reflux.
When should we have dinner?
Experts are divided between those who believe that dinner should be eaten at a rather early hour, while others argue that one should listen to their body and eat when they are hungry. The truth is that there is no exact time or moment of the day considered optimal for dinner, as it depends on many factors, but they do agree that the amount of food should be taken into account based on the time of dinner.
This is the case of the study published in the journal Cell Metabolism in 2022, in which the difference between overweight people who dine at 5 P.M. and those who do so at 9 P.M. was studied. According to the results, the first group burns an average of about 60 more calories while at rest, and those who eat later showed higher levels of hunger hormones, such as ghrelin. Thus, it was determined that dining between 5 p.m. and 7 p.m. is the best option for those who are controlling their weight.
What do other studies say?
The journal Nutrients published in 2021 a study that linked the habit of having dinner around 6 p.m. with the stabilization of blood glucose levels. It was also shown that this practice accelerated metabolism, which also favors weight loss. According to senior dietitian at UCLA Medical Center and assistant professor at UCLA Fielding School of Public Health, Dana Ellis Hunnes, “I recommend having dinner at least two or three hours before going to bed so that you have time to digest the food and move it beyond the stomach”.
She adds, ‘If you go to bed with a full stomach, you’re more likely to experience reflux (a condition in which the contents of the stomach return to the esophagus), which can be very unpleasant”. For her part, Professor in the Department of Clinical Sciences and Preventive Nutrition at Rutgers University, Patrice Paolella, said, “It is useful to look at your eating schedule as a whole when trying to figure out the best time to have dinner to avoid getting too hungry and to keep blood sugar levels stable.”
She recommends, “Base the timing of meals from the first meal of the day and wait three to four hours before your next meal or snack”.
Light meals for dinner
A nutritionist from the Wexner Medical Center at Ohio State University, Samantha Cochrane, suggests, “If you are going to eat closer to bedtime, the amount you eat before going to bed matters. If you eat a large meal or a snack, there is more volume of food that needs to be digested, which means it is more likely to cause reflux or disrupt your sleep”.
It is important to monitor the amount of food based on the time you go to bed, not only to achieve optimal functioning of our metabolism, but also because the quality of our sleep can be affected by gastrointestinal discomfort or heavy digestion. That is why each individual should choose the time that suits their body best, without forgetting the importance of portion sizes.
