Overview
- A recent Journal of Clinical Endocrinology & Metabolism study found identical meals eaten around 10 p.m. produced higher blood-sugar peaks than the same meals at about 6 p.m.
- Health experts recommend finishing dinner between 5:30 p.m. and 7:00 p.m., or at least two to three hours before bedtime, during winter.
- Earlier dinners are linked with better insulin sensitivity, faster digestion, improved fat burning, and more stable mood and sleep.
- Practical guidance includes shifting more calories to breakfast and lunch, choosing lighter evening meals, getting daylight exposure, and limiting blue light at night.
- Advice allows flexibility for people with late training or long commutes, emphasizing lighter choices and leaving a two to three hour buffer before sleep.