Could eating dinner earlier be the secret to better health?

For many of us, the idea of eating dinner at 4 or 5 p.m. conjures up images of early-bird specials and retirees flocking to the local club for a discounted meal. 

But what if this much-maligned habit is actually a secret weapon for better health? 

Recent research suggests that shifting your evening meal to an earlier hour could offer a surprising range of benefits, from improved digestion to better sleep and even a lower risk of chronic disease.

Why does dinner timing matter?

Our bodies run on a circadian rhythm—a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. 

This rhythm doesn’t just affect when we feel sleepy or alert; it also influences how our bodies process food. Eating late at night, when our metabolism is winding down, can make it harder for our bodies to digest and use the nutrients from our meals efficiently.

The science behind early dinners

Several studies have found that eating earlier in the evening can help with digestion. When you eat a big meal right before bed, your body is forced to work overtime to digest it while you sleep. 

This can lead to uncomfortable symptoms like heartburn, indigestion, and disrupted sleep. In fact, people with gastroesophageal reflux disease (GERD) are often advised to finish eating at least three to four hours before bedtime to reduce symptoms.

But the benefits don’t stop there. Research also suggests that eating earlier may help regulate blood sugar levels, which is especially important for people with prediabetes or type 2 diabetes. 

When you give your body more time to process your last meal before sleep, your blood glucose levels have a chance to stabilise, reducing the risk of overnight spikes and crashes.

There’s even emerging evidence that early dinners could lower the risk of obesity and cardiovascular disease. 

One study published in the journal Obesity found that people who ate their main meal earlier in the day lost more weight than those who ate later, even when both groups consumed the same number of calories.

What about snacking?

Of course, eating dinner at 5 p.m. might leave you feeling peckish later in the evening, especially if you’re used to a later meal. 

Nutritionists warn that if an early dinner leads to late-night snacking, you could end up undoing the benefits. The key is to make your early dinner satisfying and balanced, with plenty of protein, fibre, and healthy fats to keep you full until bedtime.

If you do find yourself hungry later, opt for a light, healthy snack—think a small bowl of yoghurt, a piece of fruit, or a handful of nuts—rather than reaching for biscuits or chips.

Is there a ‘best’ time to eat dinner?

There’s no one-size-fits-all answer. Our bodies, schedules, and social lives are all different. While some people thrive on an early dinner, others may find it simply doesn’t fit with their lifestyle. 

The most important thing is to allow your body enough time to digest before you go to bed. Most experts recommend finishing your last meal two to four hours before you turn in for the night.

If you’re a night owl or have a late bedtime, you might be able to eat a bit later without issue. But if you’re in bed by 9 or 10 p.m., an early dinner could be just what the doctor ordered.

Tips for making the switch

• Start gradually: If you’re used to eating at 7 or 8 p.m., try moving dinner 15–30 minutes earlier each week.
• Plan ahead: Prep meals in advance or use a slow cooker so dinner is ready when you are.
• Make it social: Invite friends or family to join you for an early meal—who knows, you might start a new trend!
• Listen to your body: If you’re genuinely hungry later, have a light, healthy snack rather than ignoring your hunger.

The bottom line

While eating dinner earlier isn’t a magic bullet, it could be a simple change that pays off in better digestion, improved sleep, and even a lower risk of chronic disease. As with most things in life, it’s about finding what works best for you and your body.

Have you tried eating dinner earlier? Did you notice any changes in your health, sleep, or energy levels? Share your experiences and tips in the comments below—we’d love to hear from you!

Also read: Feeling down? Experts say these two diet tweaks may lift your mood