Eating too late could wreck your sleep, muscle recovery and impact weight gain—why this expert recommends an early dinner

Ever since I became a mom, I’ve been having my dinner at 5pm so I can eat at the table with my daughters. Some might consider this ridiculously early but it’s a habit that’s worked surprisingly well. I stay full for the rest of the night and I’m less inclined to snack on sugary treats or junk food while waiting for a later evening meal.

According to Catherine Norton, associate professor of sport and exercise nutrition at the University of Limerick, I’m onto something. Eating earlier supports our health in a number of meaningful ways.

“Humans evolved to eat when it was light and rest when it was dark,” says Norton. “Although modern life lets us eat at any hour, our hormones and digestive system still prefer a daytime schedule.

“Aligning mealtimes with available daylight can strengthen circadian rhythms [the body’s internal clock] and make it easier to maintain energy and metabolic balance during winter.”

Why is eating earlier better for us?

“Our body handles food best earlier in the evening—by nighttime, insulin sensitivity drops and digestion slows,” says Norton.

An early dinner can lead to a better night’s sleep and even improved muscle recovery after a workout, she adds.

“Eating early lets your body process nutrients efficiently and reduces the risk of reflux, discomfort and disrupted sleep. For active individuals, this shift can also improve recovery.

“A well-timed evening meal supports muscle repair without overloading the digestive system right before bed. Think of it as fueling early so your body can rest later.”

What happens to the body if we eat too late?

“A heavy late dinner can raise core body temperature, worsen reflux and nighttime indigestion, as well as cause blood sugar spikes,” says Norton.

“All of this can disrupt your sleep and make you feel hungrier or have cravings the next day—bad news for anyone trying to maintain training consistency or body composition goals.”

Research backs this up. A study in the Journal of Clinical Endocrinology and Metabolism found that healthy adults who ate dinner at 10pm had a 18% higher blood sugar spikes and they burnt 10% less fat compared with those who ate at 6pm—despite both groups eating the same meal and having similar bedtimes.

A meta-analysis of 29 trials also concluded that eating earlier, having fewer meals and eating more of your calories earlier in the day were linked to greater weight loss, lower blood pressure and healthier cholesterol levels. Late-night eating has also been associated with a higher risk of obesity and type 2 diabetes.

How early should you eat?

“Aim for a two to three hour gap between your last meal and bedtime,” she advises. “This gives your digestive system a headstart and allows your body to shift into rest-and-repair mode instead of still working on a big meal.

“This window supports better quality sleep and allows for natural nighttime drops in body temperature and blood pressure to occur as they should—two key processes for recovery and hormonal balance.”

However, Norton concedes that it’s sometimes unavoidable to eat late because of life’s commitments. On those days, she recommends avoiding fried and rich foods, instead opting for something lighter such as soups, lean protein, eggs or a small amount of wholefoods and vegetables.

When it comes down to it, consistency is what counts, says Norton.

“Try to keep meal times relatively regular, aim to finish eating earlier in the evening and get some morning daylight to help set your body clock. Even a simple 10–12 hour eating window during the day can boost energy and support a healthy metabolism.”