New scientific findings suggest that when you eat dinner may be just as important as what you eat. Recent research highlights that having your evening meal earlier—ideally between 5 and 7 PM, or at least 2–3 hours before bedtime—can significantly improve digestion, metabolic health, sleep quality, and even reduce the risk of heart disease.
Why Timing Matters:
Our bodies run on an internal clock known as the circadian rhythm, which governs everything from hormone release to digestion. Eating in sync with this rhythm optimizes how food is processed. In contrast, late-night meals—particularly those consumed after 9 PM—have been shown to disrupt this natural cycle, potentially leading to long-term health consequences.
A Heart Risk Hidden in Late Dinners:
A major 2025 study found that individuals who ate dinner after 9 PM faced a 28% higher risk of stroke and cardiovascular disease, with the risk being particularly pronounced among women. The timing of meals appears to influence overnight fasting duration, blood sugar regulation, and blood pressure levels—all key markers for heart health.
The Case for an Early Meal:
Early dinners allow the body more time to digest before sleep, supporting overnight fasting, which helps stabilize glucose levels, lower cholesterol, and reduce inflammation. These changes collectively contribute to improved metabolic function and cardiovascular protection.
Simple Habit, Lasting Impact:
Shifting dinner time to earlier in the evening is a small, manageable change that can deliver major health benefits. Beyond supporting heart and metabolic health, aligning meals with your circadian rhythm may also enhance sleep quality and weight management.
