Skip to content 
The question of the ideal time for dinner has sparked discussions for decades. Some advocate for early evening meals as the most advantageous, while others argue that meal timing is less crucial than accommodating a hectic schedule. Nonetheless, meal timing should be considered when aiming to maximize health benefits.
If you’re uncertain about the implications of eating late at night or if meals close to bedtime should be avoided, you’re in good company. Many also ponder whether a bedtime snack could be detrimental. Nutrition experts offer some insights, though there is flexibility in discovering the optimal time for your evening meal.
What is the Best Time to Eat Dinner?
A study published in Cell Metabolism in 2022 uncovered that individuals who dined at 5 PM expended about 60 more resting calories than those who ate at 9 PM. Eating later also elevated hunger hormones like ghrelin, increasing hunger. Consequently, the study suggests that dining between 5 PM and 7 PM is optimal for those focused on weight management.
Another study from Nutrients in 2021 indicated that eating dinner earlier—around 6 PM—helped regulate blood sugar levels, while a 9 PM dinner posed risks for conditions like Type 2 diabetes and heart disease. Early dinners also enhance metabolism, reducing weight gain risks.
Why Eating Dinner Earlier is Beneficial
Consuming dinner earlier can avert gastrointestinal discomfort. Dana Ellis Hunnes, a senior dietitian at UCLA Medical Center, advises having dinner two to three hours before bedtime. This interval allows for digestion, preventing issues like acid reflux that cause chest pain, nausea, and sleep disturbances.
How to Find the Best Dinner Time for Your Routine
Determining the ideal dinner time requires evaluating your full meal schedule. Patrice Paolella, a lecturer in Clinical and Preventive Nutrition Sciences at Rutgers University, recommends spacing meals approximately three to four hours apart. For instance, if breakfast is at 9 AM and bedtime at 9 PM, lunch could be at 1 PM, a snack at 4 PM, and dinner at 6 PM. If breakfast is at 11 AM and bedtime at 10 PM, a 7 PM dinner might fit your routine better.
Occasional later dinners might lead to indigestion or reflux, but it’s not something to worry about consistently. Slight schedule adjustments usually don’t result in long-term issues.
Should You Eat Lighter Meals Later in the Day?
Research suggests that lighter evening meals can support digestion and decrease reflux risks. A smaller meal, such as a boiled egg with vegetables, might assist overnight digestion. However, if hunger persists upon waking, a more substantial dinner could be necessary.
Nutritionist Samantha Cochrane from Ohio State University advises smaller evening portions. Large meals before bed may cause discomfort, while smaller snacks are easier to digest overnight.
Is Eating Before Bed a Problem?
While not inherently harmful, eating just before bed isn’t ideal. Close-to-bedtime eating can affect sleep, digestion, and metabolism. Lying down with a full stomach can lead to reflux or heartburn issues. Hunnes advises avoiding reflux-inducing foods like caffeine, chocolate, and fats before bedtime.
Is There an Ideal Time for Dinner?
Ultimately, the ideal dinner time aligns with your lifestyle and routine. Although experts suggest eating dinner two to three hours before bed, some flexibility exists. Prioritize nutrient-rich meals featuring lean proteins, whole grains, healthy fats, and vegetables for satiety and nourishment.
In summary, the optimal dinner time is typically two to three hours before going to bed, yet individual schedules and habits hold paramount importance. Being mindful of your body’s reactions to different meal times can help identify what best suits you.
