ChillSleep
Diet & Nutrition

Light Evening Meal Timing

Eat dinner 3-4 hours before bed to optimize digestion and sleep

Ongoing scheduling

Eating large meals close to bedtime forces your body to focus on digestion when it should be preparing for sleep. Finishing dinner 3-4 hours before bed and keeping it relatively light ensures your digestive system isn't actively working while you're trying to sleep, reducing discomfort and sleep disruptions.

How To Do It

  1. 1

    Schedule dinner to finish at least 3 hours before your target bedtime.

  2. 2

    Keep evening meals moderate in size (not your largest meal of the day).

  3. 3

    Avoid heavy, fatty, or spicy foods that take longer to digest.

  4. 4

    Include lean proteins and complex carbohydrates for sustained energy without digestive stress.

  5. 5

    If you're hungry before bed, have a small sleep-promoting snack (see other techniques).

  6. 6

    Stay upright for at least 2 hours after eating to aid digestion and prevent reflux.

The Science Behind It

Studies show that late eating disrupts circadian rhythms and increases core body temperature, both of which interfere with sleep initiation. Research in the British Journal of Nutrition found that eating within 3 hours of bedtime was associated with increased risk of sleep disturbances and reduced sleep quality.

Tips

  • If you exercise in the evening, eat dinner after your workout but still maintain the 3-hour buffer.

  • Large meals trigger insulin spikes and digestive activity that can interfere with melatonin production.

  • Acid reflux sufferers should wait even longer (4+ hours) before lying down.

Best For

Sleep qualityFalling asleepNight waking

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