Expert Decodes Why Eating Dinner By 7 PM Could Be The Best Thing For Your Health

Last Updated:July 15, 2025, 16:26 IST

Health experts have been urging people to have early dinner for better digestion and improved sleep. An expert decodes why having dinner early can be a gamechanger.

In a culture of late dinners and post-9 PM online food delivery orders, the idea of eating by 7 PM may seem old-fashioned, but it’s gaining renewed attention among health experts for good reason. More than just a habit, the timing of your evening meal plays a powerful role in your digestion, metabolism, sleep quality, and overall well-being.

“Your body isn’t designed to digest and rest at the same time,” explains Gulnaaz Shaikh, Chief Dietitian at KIMS Hospitals, Thane. “Late-night eating forces the body to multitask – breaking down food while trying to wind down -which often leads to discomfort, disrupted sleep, and even long-term metabolic issues.”

The digestive system, like most bodily functions, follows a circadian rhythm. Our metabolism is more active during the day and begins to slow down as evening approaches. Eating dinner early aligns better with this internal clock. “Our body’s sensitivity to insulin is generally higher earlier in the day,” Shaikh explains. “When we eat late at night, glucose tends to linger in the blood longer, raising the risk of insulin resistance – especially for those with diabetes or prediabetes.”

Beyond digestion and blood sugar, early dinners also support better sleep quality. Instead of diverting energy toward digestion overnight, the body can focus on rest, repair, and cellular renewal. “You feel lighter when you wake up and tend to have improved energy and concentration the next day,” notes Shaikh.

While 7 PM may not be realistic for everyone due to work or social commitments, the key is to maintain a gap of at least two to three hours between dinner and bedtime. Shaikh says, “Of course, this doesn’t mean everyone has to stick to a 7 PM deadline. But having dinner at least two to three hours before bedtime is a great start.” This small shift in routine can have a significant impact on long-term health.

Ultimately, it’s not just about what you eat – it’s when you eat that matters too. A mindful approach to timing your meals could be the simplest lifestyle upgrade for your digestion, metabolism, and sleep.

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Delhi, India, India

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