- “Early-bird dinners” are a growing social media trend, with some TikTokers claiming that eating earlier can improve sleep quality.
- Experts agree that consuming the last meal of the day earlier in the evening may help with getting a better night’s rest.
- Eating dinner earlier may also offer additional benefits, such as reducing acid reflux and improving blood glucose levels.
- While early bird dinners are generally safe, experts advise that some people, such as those with diabetes, should consult a healthcare professional first.
Influencers on TikTok and other social media platforms claim that eating dinner earlier can improve sleep quality and metabolic health
The trend claims that “early bird dinners,” which involve eating around 5:00 p.m. or 4 to 5 hours before bed, can help maximize deep sleep
Some proponents say that eating earlier may help reduce midnight cortisol spikes and eliminate morning acid reflux
But early bird dinners are not a new concept. The “early bird special” for those dining out before traditional hours has been around for decades
Does eating earlier have any real benefits for sleep or well-being? Healthline spoke with experts to learn more
Can early bird dinners improve sleep quality?
The early-bird-dinner trend suggests that eating the last meal of the day around 4 to 5 hours before going to sleep may improve sleep quality for some people
Alex Dimitriu, MD, a double board-certified psychiatrist and sleep medicine specialist and founder of Menlo Park Psychiatry & Sleep Medicine, said that eating dinner earlier may offer some tangible benefits
“This is a rare case where a TikTok trend actually aligns with basic human biology,” Dimitriu said. “Eating earlier improves sleep by reducing digestion while asleep, and minimizing acid reflux, both of which can be disruptive to a good night’s sleep.”
Sarathi Bhattacharyya, MD, a pulmonologist and sleep medicine specialist and the medical director of MemorialCare Sleep Disorders Center at Long Beach Medical Center in Long Beach, CA, noted that eating or drinking later can disrupt sleep
“Caffeinated beverages can also lead to nighttime awakenings, often for trips to the restroom,” he said
Bhattacharyya recommended avoiding eating and drinking, especially caffeine or alcohol, at least 3 hours before bed
Are there other benefits to early bird dinners?
Eating dinner early is widely regarded as safe and beneficial for digestion. Studies have explored other potential benefits of early-bird dinners
A 2021 study found that eating dinner at 6 p.m. rather than 9 p.m. improved blood glucose levels and substrate oxidation. Substrate oxidation is the burning of substrates such as carbohydrates and fats to produce energy for the body
A 2023review supports this by suggesting that going to bed soon after eating can lead to a prolonged rise in blood sugar levels, potentially due to disruption during the transition from daytime feeding to nocturnal fasting. Eating dinner earlier may help to avoid this.Another study from 2023
examined the potential benefits of an earlier dinner time for heart health. It found that there was a 28% higher risk of cerebrovascular disease in people who ate their last meal of the day after 9 p.m., compared with those who ate their last meal before 8 p.m.
The study also found that delaying the first meal of the day was associated with a higher risk of cardiovascular disease. Some people who eat dinner late at night may be more likely to skip breakfast the following morning, which could therefore increase the risk of heart problems
Are there any downsides to eating dinner early?
Eating your last meal 4 to 5 hours before bed is generally safe for most people, Dimitriu said
However, those with certain health conditions should consult with their doctor before making changes to their mealtimes
“People with diabetes or low blood sugar should consult a doctor first,” he said
“Heavy proteins disrupt sleep quality the most because they force the body to work when it should be resting. Alcohol markedly impacts sleep architecture, reducing deep sleep in the first half of the night and REM sleep in the morning, both essential to a good night’s rest,” Dmitriu explained
Other ways to improve sleep
Many factors can affect sleep quality and duration
“Beyond timing, the most effective ways to improve sleep are maintaining a consistent schedule and keeping your bedroom cool, dark, and quiet,” said Dimitriu
“Darkness is especially hard to get in the summer months, so either get blackout shades or an eye mask,” he added
Bhattacharyya said that late-night eating and inappropriate light exposure in the period leading up to bedtime are among the most common factors that can affect sleep
“Light exposure can suppress the body’s natural sleep drive and make it harder to fall or stay asleep,” said Bhattacharyya. “This light can come from cell phones, televisions, and computers or tablet screens.”
Exercise may also help or hinder a good night’s sleep
“While light to moderate exercise may help promote sleep, mainly due to the body’s response to cool down after exercise, which can promote sleep through melatonin release, very intense or vigorous exercise may prevent sleep onset,” Bhattacharyya said
The Centers for Disease Control and Prevention (CDC)
recommends the following to improve sleep quality:
- aim to go to bed and wake up at the same time each day
- keep the bedroom at a cool, comfortable temperature
- get plenty of exercise and physical activity
- avoid electronic devices at least 30 minutes before bed
- consume a balanced diet
If you’re concerned about the amount of sleep you’re getting, you might wish to reach out to a healthcare professional to determine a possible underlying cause. Keeping a sleep journal can also be beneficial
Speaking with a registered dietitian can also help create suitable eating plans — including meal times — based on individual circumstances
