There’s a growing conversation about the benefits of stopping eating a few hours before bedtime. Experts suggest this practice can improve sleep, reduce acid reflux, and even help with weight loss. Recently, new research highlights another potential benefit: better heart health.
A study published in Arteriosclerosis, Thrombosis, and Vascular Biology examined 39 people aged 36 to 75 who were either overweight or obese. Some participants followed a strict 13 to 16-hour fast overnight while others maintained a habitual 11 to 13-hour fasting routine for 7.5 weeks. Both groups dimmed their lights three hours before sleeping.
Phyllis Zee, M.D., who co-authored the study, explained that those who fasted longer saw positive changes. Their nighttime blood pressure dropped by 3.5%, and their heart rate fell by 5%. This “nocturnal dipping” is a sign of good cardiovascular health. Zee pointed out that a lack of such dipping can increase the risk of heart disease.
The research also revealed that people who stopped eating three hours before bed had improved blood sugar management and better insulin sensitivity. The improvements occurred without reducing overall calorie intake, suggesting that simply timing meals effectively could enhance heart function.
The idea of waiting before sleeping isn’t new. Nutritionists like Sonya Angelone emphasize that eating late can disrupt sleep. When you eat a large meal before bed, your body is focused on digestion, which can interfere with rest. Plus, cortisol levels may rise after late meals, potentially affecting body composition.
Sleep itself plays a vital role in overall health. Poor sleep is linked to elevated blood sugar levels and increases the risk of conditions like high blood pressure, type 2 diabetes, and heart disease. Research shows that eating less at night may support weight management as well.
Experts recommend starting gradually if you wish to adjust your eating habits. If you’re used to having a bedtime snack, try moving it earlier by 15 minutes each day to eventually achieve a three-hour gap. Evaluating what you eat throughout the day is equally important. Eating enough during the day can prevent late-night overeating, which can lead to metabolic issues.
While striving for consistency is key, Cording reminds us that it’s okay to overlook this rule sometimes. Life can be unpredictable, so focusing on long-term habits is more valuable than hitting perfection every day.
For more on how eating habits impact health, check out the National Institutes of Health information on sleep deprivation and insights from sleep studies.
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