Chronobiological perspectives: Association between meal timing and sleep quality

This study examined how meal timing and frequency relate to sleep quality in over 7,000 participants from the NHANES dataset. Results showed that eating meals later in the day, including breakfast and dinner, and having more frequent meals were associated with poorer sleep quality, as measured by the Pittsburgh sleep Quality Index (PSQI). These patterns disrupted circadian rhythms and led to longer sleep onset times and more sleep disturbances. The study underscores the importance of aligning eating habits with the body's natural circadian clock to promote better sleep and overall health.

To enhance sleep quality, avoid eating meals late at night, especially dinner, and limit frequent snacking throughout the day. Plan meals earlier and maintain a consistent schedule to align with your circadian rhythm. These recommendations are supported by the study’s findings, though the cross-sectional nature limits causal conclusions. Pairing regular meal timing with good sleep hygiene can help optimize sleep and cognitive health.