A TikTok trend claims that eating dinner around 5:00 p.m., four to five hours before bedtime, helps you sleep more soundly. It prevents morning reflux, and improves metabolic health. The so-called “early bird dinner” isn’t a new idea, notes Healthline. But is there evidence of its benefits?
Some studies indicate that there is. A 2021 study revealed that eating dinner at 6:00 p.m., instead of 9:00 p.m.. Improved blood glucose levels and the body’s ability to obtain energy from carbohydrates and fats.
Another 2023 study found that those who ate their last meal after 9:00 p.m. had a 28 percent higher risk of stroke than those who ate dinner before 8:00 p.m.
Delaying the first meal of the day was also associated with a higher risk of cardiovascular disease. People who eat dinner late may be more likely to skip breakfast, which could influence this finding.
How to adopt this habit without harming your health
Eating dinner four to five hours before bedtime is generally safe for most people. However, those with diabetes or low blood sugar should consult a doctor first.
What you eat also matters. Heavy protein meals force the body to work when it should be resting. Alcohol, meanwhile, reduces both deep sleep during the first half of the night and rapid eye movement (REM) sleep in the morning. Both essential for a good night’s sleep.
To improve sleep quality, experts advise maintaining regular bedtimes and wake-up times. Eating dinner at least three hours before bed, and avoiding heavy meals, caffeine, and alcohol in the evening.
The bedroom should be kept cool, dark, and quiet. While phones, televisions, and other screens should be turned off at least 30 minutes before bedtime.
Regular physical activity can also promote sleep. Although very intense exercise shortly before bed can make it difficult. If problems persist, it’s advisable to consult a healthcare professional.
Keeping a sleep diary and speaking with a dietitian can help adjust meal times to individual needs.
With information from RT.com
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