Association between Time from Dinner to Bedtime and sleep Quality Indices in the Young Japanese Population: A Cross-Sectional Study

This cross-sectional study investigated the relationship between the time from dinner to bedtime (TDB) and sleep quality in young Japanese adults. It found that a shorter TDB (less than 4 hours) was associated with longer sleep latency (time to fall asleep) and slightly improved sleep efficiency, though the latter was less conclusive. Longer TDB (over 4.95 hours) resulted in faster sleep onset. These results suggest that eating dinner too close to bedtime may interfere with sleep onset, while waiting 4-5 hours before sleeping may optimize certain sleep parameters. The study highlights the importance of meal timing in improving sleep quality and overall health.

Avoid eating dinner within 4 hours of bedtime to reduce sleep latency and enhance sleep onset. Plan earlier dinners to align with your sleep schedule. While this advice is supported by the study, individual sleep patterns and lifestyle factors may moderate results. Combining this practice with other good sleep hygiene habits can yield better sleep outcomes and cognitive benefits.