Early Dinner: The Key to Better Sleep and Health!

New research from Harvard scientists puts dinner timing at the heart of health. The studies show that eating between 5 and 7 p.m. can significantly influence not only digestion, but also sleep quality and body weight. An early dinner boosts metabolism and supports better calorie burning, while late meals can bring negative effects such as increased hunger and reduced calorie burning.

The Harvard researchers recommend focusing on easily digestible and nutrient-rich foods for dinner. These include protein-rich foods such as fish and legumes, as well as complex carbohydrates that contribute to the production of serotonin. Healthy fats, such as those found in avocados and nuts, also support cell regeneration. At the same time, researchers advise avoiding sugar and highly processed foods, which can cause food cravings and sleep problems, reported Focus.

Recommendations for a healthy dinner

To have a healthy dinner, the researchers suggest considering the portion size according to the meal time. Ideally, the last meal should be eaten two to three hours before bedtime. It is important to drink enough, but avoid large amounts of liquids shortly before sleeping.

The American chronobiologist Satchin Panda supports these findings and emphasizes that the timing of food intake plays a greater role than the type of food itself. According to his research, metabolism works best when food intake occurs within a period of eight to ten hours. Disruptions to this circadian rhythm, such as eating late in the evening, are associated with a higher risk of obesity and metabolic disorders, according to Panda Focus reported.

Panda recommends eating your last meal in the early evening because studies in mice show that animals with unlimited access to food became overweight, while those with a time limit remained healthy. This research highlights the importance of structured eating habits not only for physical health, but also for disease prevention.