Medical experts have revealed that the timing of dinner is more important for health than the quantity of food consumed, as eating late at night not only disrupts sleep patterns but also negatively affects blood sugar levels, body weight, and hormonal balance. According to specialists, even small changes in meal timing can have a significant impact on overall health.
Gastroenterologists explain that eating late at night can reduce insulin sensitivity by 40 to 50 percent, making blood sugar control more difficult. At the same time, the body’s fat-burning process slows down, and a conflict occurs between the digestive system and the sleep hormone melatonin, which can harm the body’s natural rhythm.
Experts further state that after sunset, melatonin levels naturally begin to rise while insulin efficiency declines. Eating during this period keeps the body focused on digestion instead of repair and detoxification, causing people to wake up in the morning feeling heaviness, bloating, and fatigue.
Research reports indicate that individuals who have dinner before 7 p.m. experience about a 15 percent reduction in nighttime blood sugar levels, improved insulin sensitivity, and better sleep quality. These benefits were observed even when calorie intake remained the same.
According to medical experts, having dinner before 7 p.m. helps maintain balanced blood sugar levels and improves sleep, whereas eating dinner around 9:30 p.m. leads to higher blood sugar levels and slows down the body’s repair processes.
Experts have warned that in patients with diabetes, prediabetes, and fatty liver disease, late-night eating can cause blood sugar levels to rise by 30 to 50 percent, posing serious health risks.
They emphasize that eating dinner early helps keep hormones and blood sugar under control, while consistently eating late at night can increase the risk of diabetes and heart disease.
