What Time Do You Eat Dinner?

Picture from Yahoo

My patients are usually shocked when I tell them that I normally have dinner by 6 pm. My family usually has dinner at around 6 pm (plus minus 10 minutes). 

I do not know for sure what time most Singaporeans have dinner, but 3 in 5 Americans normally have dinner after 9 pm (Farsijani et al, 2023).

Our bodies are much better at digesting and processing nutrients during the day and powering down and resting at night. So eating close to bedtime can cause a whole range of issues. There are studies linking late night eating to heartburn while others demonstrate how it can affect your sleep quality. As you know, Singaporeans already do not have enough sleep. 

There are also recent studies that link late night eating with increases in body weight and the risk of diabetes. When you limit your calorie intake 3 to 4 hours before bedtime, it can help with blood sugar control and weight management (Vujovic et al, 2022). This is likely linked to the circadian clock which reduces the energy we use after a meal in the evening.

Again in America, early dinners seem to gaining popularity among Americans of all ages. 5 pm is the fastest growing time slot for dinner reservations while bookings for 8 and 9 pm are falling.

Surprisingly, many Gen z-ers are embracing this early bird lifestyle. Americans between the ages of 15 to 34 are getting more sleep each night (9 hrs 12 mins) over the last decade if you look at data from the U.S. Bureau of Labor Statistics. 

I am surprised to say that the youths (Americans at least) today are more well rested than I thought, possibly because these youths are ditching late night drinks in favor of . Less daily commuting in this era of remote work enables them to sleep in, while an increase in venture capital for sleep tech definitely helps too.

When you limit your calorie intake 3 to 4 hours before bedtime, it can help with blood sugar control and weight management (Vujovic et al, 2022). This is likely linked to the circadian clock which reduces the energy we use after a meal in the evening.

Eat early, sleep early that seems to be what the research is telling us to ensure good health . 

References

Farsijani S, Mao Z, Cauley JA et al (2023). Comprehensive Assessment Of Chrononutrition Behavirs Among Nationally Representative Adults: Insights From National Health And Nutrition Examination Survey (NHANES) Data. Clin Nutri. 42(10): 1910-19-21. DOI: 10.1016:/j.clnu.2023.08.007

Vujovic N, Piron MJ, Qian J et al, (2022). Late Isocaloric Eating Increases Hunger, Decreases Energy Expenditure, And Modifies Metabolic Pathways In Adults With Overweight And Obesity. J Clin and Transl Report. 34(10): 1486-1498. DOI: 10.1016/j.cmet.2022.09.007