An Overview of the Relationship Between Meal Timing and sleep

This review investigates the relationship between meal timing and sleep. Eating close to bedtime often disrupts sleep by increasing wakefulness and reducing sleep quality, especially with high-fat or oily meals. Conversely, high-glycemic foods consumed 4 hours before bed may help reduce time to fall asleep by promoting serotonin and melatonin production. Late-night eating is linked to poor sleep and conditions like sleep apnea, while regular meal patterns improve sleep duration and efficiency. These findings emphasize how meal timing and composition influence circadian rhythms, brain recovery, and overall well-being.

Avoid high-fat, late-night meals to improve sleep quality. Opt for light, balanced dinners, and consider consuming high-glycemic foods like rice or bananas 4 hours before bed to support sleep onset. Maintain consistent meal timing to align with circadian rhythms. These recommendations are based on observational and experimental data but may vary by individual dietary needs and health conditions.