Meal timing, sleep, and cardiometabolic outcomes

This review examines how meal timing interacts with sleep and circadian rhythms to influence cardiometabolic health. Eating late at night or consuming most calories in the evening is linked to disrupted sleep, weight gain, and reduced glucose tolerance. Conversely, early eating patterns aligned with circadian rhythms improve metabolism and reduce obesity risk. Irregular eating schedules, common in shift work, desynchronize the master clock and peripheral body clocks, increasing cardiometabolic disease risk. Interventions like time-restricted feeding show promise for weight and glucose control but need more research for long-term effects on sleep and health.

To support cardiometabolic health, eat most calories earlier in the day and avoid late-night meals. Implement consistent meal timing aligned with circadian rhythms, such as time-restricted feeding (e.g., eating between 8 AM and 6 PM). This evidence-backed approach can improve glucose tolerance and reduce obesity risk. Shift workers should prioritize early eating when possible, as irregular meal timing worsens circadian misalignment and health outcomes.