In many Indian homes, it is common to have dinner late, around 9:00 or 9:30 PM. But research shows that eating dinner earlier, like at 6:00 PM, can be better for your health.

Dr. Pranav Honnavara Srinivasan, a gastroenterologist at Fortis Hospitals in Bengaluru, explains the benefits of eating dinner earlier.

Immediate changes when eating at 6 PM

Dr. Srinivasan says that changing your dinner time from 9/9:30 PM to 6 PM can give you more energy in the evening because your body is not busy digesting a big meal before bed. This can also reduce common problems like heartburn and indigestion because your stomach has more time to empty before you lie down.

Research in the Journal of Clinical Endocrinology & Metabolism shows that early dinners can stabilize blood sugar levels during the night, which can improve sleep quality and alertness in the morning.

Impact on metabolism and digestion

Eating earlier matches your body’s natural clock, which controls processes like metabolism. Dr. Srinivasan says that a late dinner can disrupt this rhythm, causing digestion problems and weight gain.

Research in Current Biology shows that eating dinner by 6 PM can improve markers like fasting blood sugar and insulin sensitivity.

Impact on sleep patterns and overall sleep quality

Having dinner at 6 PM allows more time before bed for digestion, reducing sleep disruptions from body temperature and blood sugar changes. This can lead to better, deeper sleep.

A study in the International Journal of Obesity found that people who ate dinner earlier slept longer and better and had more energy the next day. This suggests that an early dinner can help improve sleep.

Long-term health benefits and drawbacks

Eating dinner at 6 PM regularly may offer long-term health benefits. It can help manage weight and reduce the risk of diseases like heart disease, type 2 diabetes, and some cancers by improving metabolic health, reducing inflammation, and better hormone regulation.

However, individual responses may vary. Some people may feel hungrier or have cravings in the evening at first. It is important to listen to your body and gradually switch to an earlier dinner time.