Overview

• Delaying the evening meal by four hours significantly increased hunger, reduced post‑meal calorie burning and promoted fat storage, according to lead author Nina Vujović.
• Coverage advises finishing dinner between 17:00 and 19:00 and leaving 2–3 hours before bedtime to support digestion and sleep quality.
• A 2021 study led by Elizabeth A. Thomas found body‑fat percentage rose by an average 1.64 points for each hour of later sleep timing, even after accounting for calories and activity.
• Mechanistic and lab data show lower GLP‑1 and higher ghrelin, stronger brain responses to high‑calorie foods, reduced daytime energy use and impaired insulin sensitivity; short‑sleep experiments reported ~300 kcal higher intake after 4‑hour nights and over 500 kcal after two weeks at 5 hours.
• Experts note the evidence blends small randomized trials, sleep‑lab experiments and observational cohorts, so responses can vary and recommendations should fit individual routines.