Effects of Dinner Timing on sleep Stage Distribution and EEG Power Spectrum in Healthy Volunteers - PMC (nih.gov)

This study examined how dinner timing impacts sleep architecture in healthy adults by comparing routine dinner (5 hours before bed) with late dinner (1 hour before bed). Results showed no significant differences in overall sleep architecture, but late dinner increased deep sleep (delta power) in the early part of the night, with lighter sleep observed later. The findings challenge the idea that eating close to bedtime negatively impacts sleep and suggest late dinners may enhance early-night sleep depth, though the effects diminish by morning. This provides novel insights into how meal timing affects sleep and could inform dietary recommendations for sleep disorders.

Late dinners may promote deeper sleep early in the night but could lead to lighter sleep later on. If you have trouble initiating sleep, a small, balanced meal 1-2 hours before bed might help. However, for sustained sleep quality, consider eating earlier, as the long-term effects of late-night eating on health are unclear. Individual responses may vary, so experiment to find what works best for you, while ensuring good overall sleep hygiene.