The Best Time to Eat Dinner, According to Experts
If you’re juggling a busy schedule, eating dinner whenever you can might seem like the easiest solution—but is it the healthiest? Surprisingly, there’s no one-size-fits-all answer to when you should have your last meal. It all depends on factors like your lifestyle, health needs, and even your personal preferences. Before you overhaul your dinner routine, let’s break down what the experts recommend for finding the right time to eat dinner.
When Is the Best Time to Eat Dinner?
The answer depends on you. Vanessa Rissetto, RD, a registered dietitian and CEO of Culina Health, explains that things like age, lifestyle, and work schedule all play a role in determining the best dinner time. For example, if you work night shifts, your meal times will naturally differ from someone on a typical 9-to-5 schedule.
Rissetto suggests eating within two hours of waking up and having meals every three to four hours throughout the day. While some studies indicate that eating between 5 PM and 7 PM is ideal for overall health, the most important thing is to stop eating at least three hours before bed. This helps prevent issues like acid reflux and promotes better digestion.
How to Find Your Ideal Dinner Time
Several factors come into play when creating a dinner schedule that works for you. Your job, activity level, medications, and hunger cues are all important considerations. “Ideally, you should eat every three to four hours, with a two- to three-hour window before bedtime,” says Rissetto. However, she emphasizes that the quality of your meals is more important than the timing. Eating a nutritious dinner is linked to benefits like stable blood sugar, weight management, and improved sleep.
For those dealing with digestive issues, an earlier dinner might be a better choice. McKenzie Caldwell, RD, an expert in PCOS nutrition, recommends earlier meals for people with acid reflux or chronic heartburn, allowing food to digest properly before lying down. Similarly, those with diabetes might find better blood glucose control if they eat three to four hours before bed.
However, Caldwell points out that these guidelines depend on the individual. Different cultures often have later dinner times, and lifestyle factors like work or family can make early dinners difficult. It’s always a good idea to consult your doctor to find what works best for you.
Caldwell also suggests paying attention to your body’s natural hunger signals. “If you’re eating well-rounded meals and snacks throughout the day, your body will tell you when it’s time to eat,” she says. Hunger cues are a good indicator of when it’s time for dinner, regardless of the clock.
Foods to Avoid Before Bed
No matter when you eat dinner, it’s important to avoid certain foods that can disrupt your sleep and digestion. Fatty foods take longer to digest and may cause discomfort if eaten too close to bedtime. Caffeinated foods or drinks should also be avoided in the evening, as they can interfere with your sleep cycle. For those sensitive to caffeine, even small amounts later in the day can make falling asleep harder.
Is Eating Late Always Bad?
Not necessarily! If your dinner reservation is past 7 PM or you’re eating late due to a busy day, it’s okay. “Your body can digest and metabolize food at any time,” says Caldwell. If you’re genuinely hungry, you should honor that feeling—even if it’s late at night.
That said, some people are more sensitive to the timing of their meals. For those dealing with low blood sugar or needing specific nutrients to help with sleep, having a meal later in the evening can sometimes be beneficial.
Rissetto also emphasizes that snacking at night is fine, as long as you make healthy choices. If you’re eating sugary snacks right before bed, your body will focus on digesting them while you sleep, potentially disrupting your rest. So, choose balanced snacks like nuts or yogurt to satisfy hunger without impacting sleep.
