When talking about a healthy lifestyle, most people pay attention to diet menus, product calories, or sugar content. But one important aspect often goes unnoticed — the timing of meals. If you are used to having late dinners or snacking in the middle of the night, it might be time to reconsider this habit.
Walter Longo, director of the Longevity Institute at the University of Southern California, approached this topic seriously and scientifically studied how the human body functions in the evening. His conclusion is simple and clear: the last meal should be at least three hours before sleep.
Three hours between dinner and sleep — this is not just advice
According to Longo, at night our body is busy repairing cells, balancing hormones, and removing toxins. If the stomach has to digest food at this time, other systems cannot work fully. This can lead to fatigue, insomnia, increased blood sugar, and weight gain.
He says: “Late dinner disrupts the body’s biological clock, impairs insulin function, and negatively affects sleep.”
What risks arise if you don’t follow the minus three hours rule?
If this routine is regularly broken, the following changes may occur in the human body:
- Fatigue and lack of energy during the day;
- Sleep disorders, difficulty falling asleep;
- Increased blood sugar levels;
- Weight gain even with a diet;
- Morning anxiety and bad mood.
Late dinner is often related to emotional needs — a person might not be hungry but turns to food to relieve psychological fatigue, as a reward or just to relax. This can worsen both psychological and physiological problems.
How can you change the habit of late dinners?
1. Set a schedule
If you go to bed at 11:30 PM, dinner should end by 8:30 PM. The “eat at 6 PM” rule does not suit everyone. The main thing is to allow three hours before sleep.
2. Lunch is the main meal
A full lunch reduces the desire to “comfort eat” at night. To avoid overeating in the evening, eat well during the day.
3. Plan your dinner ahead
To avoid the situation “it’s late, and I’m just cooking,” it’s best to prepare or at least plan dinner in advance.
4. Create a ritual instead of a snack
Replace eating with activities like brewing tea, taking a bath, reading, or watching a series. This helps you avoid replacing emotional needs with physical food.
5. Don’t treat everything as a strict prohibition
If you occasionally need to eat an apple or a piece of cheese later — it’s not a tragedy. The most important thing is to maintain the usual routine.
Is even a light dinner a problem?
It is commonly believed that light foods are okay. But in reality, even a light salad or yogurt activates digestion and can interfere with the body’s recovery process. Stopping eating at least three hours before sleep is the best option.
In conclusion:
A healthy life is not just fitness and diet — it’s rhythm, discipline, and adaptation to the body’s natural cycles. Three hours between dinner and sleep don’t require much from you, but the result is significant. Show your body this simple respect — it will let you start your next day easily and energetically. Read 'Zamin' on Telegram!
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