Due to modern and busy lifestyle, the meal time of most people has become completely spoiled. Returning late from office, spending time on screens and having dinner after 10 to 11 pm has become common. However, according to both medical science and Ayurveda, the best and ideal time to eat dinner is Between 7:00 pm and 8:00 pm (or at least 2 to 3 hours before bedtime). If you sleep at 10:30 or 11:00 pm, completing your dinner by 8:00 pm is best for your digestive system, metabolism and overall health.

Gastroenterologists and physicians say that when we eat food, it takes at least 2 to 3 hours for our stomach to break the food into fine pieces and digest it through acids and enzymes.

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  Prevention of Acid Reflux and GERD: If you lie down on the bed immediately after eating food, then due to lack of support from gravity, the gastric acid of the stomach starts rising up into the food pipe. This causes heartburn, sour belching and GERD.

  
  


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  Relaxing the digestive organs: By having dinner on time before you go to sleep, the body's internal organs are able to focus on repairing, healing and detoxification of cells instead of being busy with digestion.

  
  

Our body works according to an internal biological clock (Circadian Rhythm). After the sun sets, our body's metabolism naturally slows down and the secretion of digestive enzymes decreases. Additionally, as night falls, the sleep-inducing hormone 'melatonin' increases and insulin production decreases. When a person eats a heavy meal late at night, the body is not able to process the glucose released from that food fast enough, due to which the blood sugar level suddenly increases and the extra calories start getting stored directly in the form of visceral fat.

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  Weight gain and obesity: Food eaten late at night does not burn immediately. Due to zero physical activity, it directly turns into fat, due to which weight increases rapidly.

  
  


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  Risk of diabetes and insulin resistance: Insulin sensitivity weakens at night. Late-night dinner causes worsening of fasting blood sugar and HbA1c levels.

  
  


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  Poor quality of sleep (Insomnia): Due to heaviness, gas and acidity in the stomach, deep sleep (Deep Sleep / REM Sleep) is not possible, due to which there is headache, fatigue and irritability after waking up in the morning.

  
  


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  Effect on heart health and high blood pressure: Eating heavy and oily food late at night does not drop the blood pressure normally (Non-dipping BP), which increases the risk of heart diseases and stroke.

  
  

To stay healthy, not only time but also the nature of food is important:

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  What to eat (light and easily digestible): Moong dal khichdi, boiled or roasted green vegetables, veg soup, light salad of paneer or tofu, 1-2 thin rotis of jowar or ragi.

  
  


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  What not to eat: Excessive fried foods, flour, red meat, heavy cheese, chocolate, cold drinks and too many sweets.

  
  


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  Shatapavli (Waking Habit): Instead of lying down immediately after dinner, take a slow walk of at least 100 to 500 steps and sit in Vajrasana for 10 minutes.