After a long day, many people find themselves eating dinner late — sometimes after 9 or even 10 p.m. According to pafikutaikab.org whether due to busy schedules, late work hours, or simply habit, late-night eating has become increasingly common. But how does this affect your body and sleep quality? Nutritionists and sleep specialists agree: when you eat matters just as much as what you eat.
The Link Between Meal Timing and Digestion
When you eat close to bedtime, your body is still busy digesting food while you’re trying to rest. This can lead to discomfort, acid reflux, and poor sleep quality.
“Your digestive system slows down at night,” explained Dr. Livia Hartono, a nutrition expert from the University of Indonesia. “Eating late forces your stomach to work when it should be resting, which can trigger bloating, indigestion, or even heartburn.”
Research published in the Journal of Clinical Sleep Medicine shows that people who eat less than two hours before going to bed are more likely to experience sleep disturbances and acid reflux symptoms.
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Weight Gain and Metabolism Disruption
Another consequence of late-night eating is its impact on metabolism and body weight. The body’s internal clock, known as the circadian rhythm, controls how efficiently we process calories throughout the day.
According to a study from Harvard Medical School (2022), participants who ate the same meal four hours later burned fewer calories and had higher levels of hunger hormones compared to those who ate earlier.
“When you eat late, your body tends to store more fat because your metabolism naturally slows in the evening,” said Dr. Livia. “Over time, this pattern can contribute to weight gain and insulin resistance.”
For those trying to manage blood sugar or lose weight, nutritionists recommend finishing dinner no later than 7:00 or 8:00 p.m.
How Late Dinners Affect Sleep
The connection between eating and sleep is two-way. Eating heavy meals late can make it harder to fall asleep, while poor sleep can increase cravings the next day — creating an unhealthy cycle.
Fatty or spicy foods, in particular, can cause acid reflux when lying down. Meanwhile, sugary snacks may spike blood sugar levels and disrupt melatonin, the hormone responsible for regulating sleep.
“People who eat heavy meals late at night often report waking up more frequently or feeling unrested in the morning,” said Dr. Amelia Cho, a sleep researcher at the National University of Singapore.
Tips for Healthier Evening Habits
If you can’t avoid late dinners due to your schedule, experts recommend the following strategies:
- Eat smaller portions. Choose lighter meals with vegetables, lean protein, and whole grains.
- Avoid caffeine, sugar, and alcohol before bedtime — they can interfere with sleep.
- Wait at least 2–3 hours before lying down. This allows time for digestion.
- Try herbal tea or warm water after meals to ease digestion naturally.
The Bottom Line
Eating late once in a while won’t ruin your health, but making it a daily habit can disrupt your body’s natural rhythm and sleep quality.
As Dr. Livia concludes, “The best time to eat dinner is when you can still move, digest, and unwind before bed. Let your last meal support your rest — not fight against it.”
So, if you’re looking to improve your energy, digestion, and sleep, consider dining earlier — your body will thank you the next morning.
Source: https://pafikutaikab.org/
