Finish dinner ≥3h pre-bed for smoother sleep
Why it matters
Late meals increase insulin levels and core body temperature, which can make it harder to fall asleep and reduce sleep quality. Eating too close to bedtime means your body is still digesting while you sleep, leading to more nighttime awakenings and less deep sleep. Research shows finishing dinner at least 3 hours before bedtime makes it easier to fall asleep and improves nighttime recovery
How to do it
- Finish dinner at least 3 hours before bed
- If you need a snack, choose light, protein-based foods
- Log your dinner time for better awareness
Science snap
Delaying dinner by 3 hours or more is linked to better sleep quality and fewer nighttime awakenings
Contra-Note
There are no known contraindications for healthy adults. This is not medical advice. If you have any health conditions or are undergoing treatment, consult your doctor
Contra-Note
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Mechanism & Key fact
Eating stimulates a process called diet-induced thermogenesis, where the body generates heat to digest and process food, temporarily raising core body temperature. When meals are eaten too close to bedtime, this rise in temperature can delay the natural cooling process essential for falling asleep. Additionally, late dinners elevate insulin secretion, which can interfere with melatonin production and disrupt circadian rhythms. Research indicates that consuming dinner at least 3 hours before bed can reduce nighttime insulin levels by up to 35%, improving sleep quality and metabolic health. Establishing an earlier dinner routine supports both better sleep and stable blood sugar levels
Pro tips & Myth-buster
- Eat dinner at the same time each day
- Keep dinner lighter if it’s late
- Myth: “It’s better to go to bed hungry.” — Fact: A light snack can help you fall asleep
- Myth: “Late dinners don’t matter.” — Fact: Late meals can disrupt sleep phases