We are always told to eat dinner early, or at least at a “convenient” time. This approach promotes optimal digestion, as well as overall health. And yet, many of us find ourselves eating dinner much later, often shortly before bedtime. There are countless reasons why this can happen: maybe you came home late or had a busier (or more active) day than usual and didn’t have time to cook. It’s happening!
With this in mind, you may be wondering if there is a specific time when dinner is considered “too late.” To find out, we asked dietitians to tell us the “worst” time to eat dinner and why it’s not recommended. Here’s what they had to say.
- Heewon Gray, PhD, MEd, MS, RD, registered dietitian and associate professor at USF College of Public Health at the University of South Florida
- Girlène Coughlin, RD, CDCES, Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist at the MOLLY Diabetes Education and Management Center for Adults and Children
- Carlyne RemédiosRD, MSc, dietitian at JM Nutrition
When is the worst time to have dinner?
It’s generally recommended to eat dinner at least two to three hours before bed, according to the dietitians we interviewed. This will give your body enough time to digest food, says Heewon Gray, PhD, MEd, MS, RD, registered dietitian. So I have dinner less more than two hours before bed is considered the “worst” time.
Note that this recommendation is less about a strict time and more about the time before you go to bed. “From a metabolic perspective, human biology is driven by circadian rhythms,” explains Girlene Coughlin, RD, CDCES, registered dietitian nutritionist and certified specialist in diabetes care and education. “As evening approaches, the body begins to shift from an active energy storage phase to a restorative fasting phase, making late night hours the least optimal window for processing food,” she says. However, because circadian rhythms and sleep cycles vary from person to person, the worst time to eat dinner is shortly before bed, not a specific time, says Gray.
What happens when you eat shortly before bedtime
Eating dinner right before bed may seem harmless, but over time it can lead to health problems. Here are the main side effects, according to dietitians.
Acid reflux
“Eating a large meal late at night can increase your risk of acid reflux, especially if you lie down shortly after eating,” says Carlyne Remedios, RD, MSc, registered dietitian. This is related to the lower esophageal sphincter (LES), a muscular valve between the stomach and esophagus that prevents stomach contents from flowing backward, notes Remedios.
Here’s what happens: “Digestion naturally slows down in the evening due to circadian changes, meaning food stays in the stomach longer,” says Coughlin. But when you lie down shortly after a meal, you lose the help of gravity that moves food from the esophagus to the stomach, she notes. “The volume of undigested food and gastric juices puts upward physical pressure on the LES, making it incredibly easy for acid to leak into the esophagus,” says Coughlin. “This can cause heartburn, discomfort, and other acid reflux symptoms, especially in people with GERD,” notes Gray.
Poor blood sugar control
“Eating dinner too close to bedtime can affect the way your body regulates blood sugar,” says Gray. “As bedtime approaches, your brain secretes the sleep hormone melatonin. Melatonin interacts directly with receptors in the pancreas to inhibit insulin secretion,” says Coughlin. (Insulin is the hormone that helps move sugar, or glucose, into your cells.) At the same time, your muscle and fat tissues naturally become more resistant to insulin at night, she says. “If you eat a large meal during this window, your body can’t produce enough insulin quickly and your cells also can’t absorb glucose efficiently. This leads to higher, more prolonged blood sugar spikes after the meal than if you had eaten the exact same meal earlier in the day,” says Coughlin.
Sleep quality
Another side effect of late night eating is poor sleep quality. “To achieve deep, restful sleep, core body temperature and resting heart rate must drop,” says Coughlin. However, digestion has the opposite effect. According to Coughlin, digestion generates heat and requires increased blood flow, which keeps your core temperature and heart rate elevated. “Also, if a late meal causes a sharp spike in blood sugar followed by a rapid drop, your body may release stress hormones like cortisol and adrenaline to stabilize your blood sugar, which can cause midnight awakenings and fragmented sleep,” says Coughlin. Finally, if your late-night meal is large, it may leave you feeling full, bloated, or uncomfortable, says Remedios.
How to find a dinner time that works for you
“Rather than focusing on a set time for dinner, consider your sleep schedule, digestion, eating habits, and overall health,” says Remedios. Here’s what you should consider:
- Bedtime: Again, the ideal dinner time is two to three hours before bed. So, think about what time you plan to go to bed, then plan your dinner accordingly.
- Digestive health: “If you suffer from acid reflux, IBS, or frequent bloating, try eating dinner a little earlier and keeping portions moderate. Large meals late in the evening can make symptoms worse,” says Remedios.
- Meal size: Likewise, avoid eating your largest or heaviest meal shortly before bedtime, says Remedios. “Choose a balanced dinner with protein, vegetables and an appropriate portion of carbohydrates rather than a very large, high-fat meal,” she advises.
- Eating habits during the day: Avoid skipping meals or undereating during the day, as this can leave you excessively hungry at dinner, says Remedios. “Eating regular, balanced meals can prevent this,” notes Remedios.
- Blood sugar management: “If you have diabetes or insulin resistance, eating your main evening meal earlier can help control your blood sugar,” says Remedios.
- Medicine: If you are taking medications that are affected by food intake, ask your doctor if a specific dinner time is best for you.
If you work shifts, you may need a different approach. Overall, Remedios advises consolidating food intake into the biological day as much as possible, rather than eating large meals throughout the night. When possible, eat your main meal after waking up, eat larger meals early in your waking period, keep evening meals lighter, and limit large meals between 1 a.m. and 6 a.m., says Remedios. It’s also worth avoiding large meals in the two to three hours before bedtime, regardless of when that happens. This is especially important if you suffer from acid reflux or bloating, she notes.
What to do when you have to eat late
Sometimes eating close to bedtime may be the only choice. In this case, it’s best to eat a small, balanced meal rather than something large and heavy, says Gray. “There’s no specific serving size that’s right for everyone, but moderate servings of lean protein, vegetables, and whole grains help satisfy hunger without making you feel too full,” she explains. Coughlin suggests eating a small snack (around 150 to 200 calories) and focusing on a balance of protein, healthy fats, and fiber to stabilize blood sugar levels without requiring a massive insulin surge.
Here are some practical ideas, provided by Coughlin:
- Half a cup of plain Greek yogurt with a pinch of chia seeds
- A small handful (about 1 ounce) of almonds or walnuts with 15 raisins
- An apple or a piece of whole grain toast with 1 tablespoon of peanut or almond butter
- A piece of string cheese with a few whole grain crackers
“The goal is to satisfy hunger while minimizing digestive discomfort and avoiding going to bed feeling too full or hungry,” says Gray.
Gn Health
