Influencers on TikTok and social media are promoting the idea of eating dinner early, suggesting that this habit may improve sleep quality and enhance metabolic health.

According to a report published by Healthline, this trend, known as the "Early Bird Dinner," involves eating the last meal of the day around 5 p.m., or 4 to 5 hours before bedtime, in order to promote deep sleep. Some proponents say that eating early may also help reduce nighttime cortisol spikes and limit morning acid reflux.

Does early dinner help improve sleep quality?

In this regard, Alex Dimitriou, a psychiatrist and sleep medicine specialist, said that eating dinner early may offer real benefits, explaining that this is one of the rare cases where a TikTok trend aligns with the fundamentals of biology.

He added that eating early reduces digestive activity during sleep and limits acid reflux, both of which can disrupt sleep.

Meanwhile, Sarathi Bhattacharya, a pulmonology and sleep medicine specialist, explained that eating or drinking late, especially caffeinated or alcoholic beverages, can negatively affect sleep, and recommends avoiding food and drink at least three hours before bed.

Potential health benefits of eating dinner early

Several studies indicate that early dinner may offer benefits beyond improving sleep. A 2021 study showed that eating dinner at 6 p.m. instead of 9 p.m. improves blood sugar levels and increases the efficiency of burning carbohydrates and fats for energy.

A 2023 scientific review also concluded that sleeping soon after eating may lead to persistently high blood sugar levels, whereas advancing dinner time may help avoid that.

Another study published in 2023 noted that people who ate their last meal after 9 p.m. were 28 percent more likely to develop cerebrovascular diseases compared to those who ate dinner before 8 p.m.

The study also found that delaying breakfast was associated with a higher risk of cardiovascular disease, which may occur in people who eat late dinner and then skip breakfast the next day.

Are there risks to early dinner?

Experts believe that eating dinner 4 to 5 hours before bed is safe for most people.

But Dimitriou stressed that diabetics or those with low blood sugar should consult a doctor before making any changes to meal times.

He added that heavy protein-rich meals can affect sleep quality because they require more effort from the digestive system, while alcohol negatively affects deep sleep and REM sleep, both essential stages for restful sleep.

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