The best time to eat dinner, according to longevity experts

Put your fork down at least three hours before bed, say the experts – but don’t stress if it’s your biggest meal of the day

Few lifestyle choices come with as much cultural baggage as the best time to eat dinner. There are all the national stereotypes – Americans eat early; Italians eat late; Spaniards eat even later – and in Britain, the issue comes weighted with class too. (The later you eat, the posher you are, supposedly.) An early dinner opens up the evening to do stuff with; a late dinner, conversely, can be an thrilling event in itself.

But is there a best time to eat dinner from a health perspective? Sort of. What you certainly want to be doing, says Valter Longo, director of the Longevity Institute at the University of Southern California, is finishing your food at least three hours before you plan to go to sleep. If your usual bedtime is midnight, for example, you’ve got a 9pm deadline.

This is because eating too late can disrupt the circadian rhythms which govern how our body transitions from day to night and back again. “If you push your dinner later and later, the message to your system is [that] you should still be active,” says Longo. It might negatively affect your sleep – in the same way as being exposed to bright light before going to bed – and how efficiently you burn calories.

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Health

The best time to eat dinner, according to longevity experts

Put your fork down at least three hours before bed, say the experts – but don’t stress if it’s your biggest meal of the day

By Josiah Gogarty

16 June 2025

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Few lifestyle choices come with as much cultural baggage as the best time to eat dinner. There are all the national stereotypes – Americans eat early; Italians eat late; Spaniards eat even later – and in Britain, the issue comes weighted with class too. (The later you eat, the posher you are, supposedly.) An early dinner opens up the evening to do stuff with; a late dinner, conversely, can be an thrilling event in itself.

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But is there a best time to eat dinner from a health perspective? Sort of. What you certainly want to be doing, says Valter Longo, director of the Longevity Institute at the University of Southern California, is finishing your food at least three hours before you plan to go to sleep. If your usual bedtime is midnight, for example, you’ve got a 9pm deadline.

This is because eating too late can disrupt the circadian rhythms which govern how our body transitions from day to night and back again. “If you push your dinner later and later, the message to your system is [that] you should still be active,” says Longo. It might negatively affect your sleep – in the same way as being exposed to bright light before going to bed – and how efficiently you burn calories.

When you eat dinner also dictates the total time you fast between the last meal of one day and the first one of the next. This is what “time-restricted eating” – a type of intermittent fasting that involves keeping all your day’s meals in a window of 12 hours or less – is concerned with, says Adam Collins, associate professor of nutrition at the University of Surrey. If you extend your overnight fast between dinner and breakfast, “then you’re allowing your body to go into the more catabolic phase, where you’re shifting to oxidising fats. You’re training the body to do what it’s designed to do: burn carbs when you’re eating carbs, and then burn fat when you’re not.” This can help with weight loss and is generally good for your metabolic health.

Should eating in a restricted window mean making your breakfast later or your dinner earlier? “The consensus seems to be that you get more bang for your buck if you restrict your calories to earlier in the day,” says Collins. “That makes sense from a circadian perspective, because you’re geared up to deal with food in the early period of your active phase.”

The most common evening meal habit of long-lived centenarians, says Longo, is a “light dinner” early enough to then allow 12 hours before breakfast the following day. Eating less later in the day sounds healthy too, at least if we believe the old saying instructing us to “eat breakfast like a king, lunch like a prince, and dinner like a pauper”.

This isn’t always realistic. “It’s quite difficult to eat a big breakfast because you just haven’t got the hunger,” says Collins – partly because your body has “started to export glucose out into the blood” as you wake up, so your energy levels are already high. And given people typically just have sandwiches for lunch – canteens dispensing cooked meals at work are mostly a thing of the past – it’s inevitable that most of us “calorie load in the evening”.

Don’t stress about this, though, he says – it’s fine as long as you give your body a “period of rest” by following it with a low-carb breakfast the next day. The trick is to “keep an eye on your overall meal pattern”. Having an early dinner is one thing, but it’s also important to make sure you’re “not sitting in front of the TV having crisps and chocolate and alcohol” afterwards. If an early time-restricted eating window is unrealistic, then a later one is still better than letting your mealtimes sprawl across the entire day. And if you’re doing exercise in the day – particularly the resistance-based kind, like weightlifting – then a big, carb- and protein-rich dinner can be just the thing to help your muscles recover.

Ultimately, says Longo, the key thing is to keep your meals in a 12-hour window, and finish dinner three hours before you go to bed. Altering your eating habits any further than that is only necessary if your body isn’t reacting well to your existing schedule. “If you do have a bigger dinner, and you’re sleeping well, your cholesterol and blood pressure [are] fine, then you’re good,” he says. “But if you’re sleeping poorly, and you have [health] problems, maybe you should move to having a bigger breakfast, a bigger lunch and a smaller dinner, which usually seems to be the healthiest [pattern] of all.”