When to eat dinner, according to an expert

The Shift in Dinner Time Trends

The traditional 9 p.m. restaurant reservations and late-night Mediterranean-style banquets are becoming a thing of the past. Instead, the trend now seems to be all about dining at 6 p.m. According to data from online reservation service OpenTable, the number of 6 p.m. bookings in the UK has increased by 11% year-on-year. Additionally, hospitality tech company Zonal reports that 6:12 p.m. has become the new national average for dinner times.

Interestingly, 5 p.m. slots have also seen a 10% increase over the past year. This shift in eating habits has prompted restaurants across London to introduce special menus tailored for early diners, similar to pre-theatre offers. But what is driving this change, and is there an optimal time to eat?

Why Are People Eating Earlier?

There are several factors contributing to the trend of earlier dinners. One major influence is the rise of social media and the shift toward hybrid working models post-COVID. With more people working from home or having flexible hours, it's easier to sit down for dinner sooner without the hassle of commuting.

Hannah Belsham, a health and wellbeing physiologist at Nuffield Health's Highgate Hospital, explains that with fewer commutes and more flexibility, individuals can manage extra commitments earlier in the day. Even those who commute to the office might prefer to dine earlier if they need to catch a train later.

Another factor could be the popularity of "What I Eat In a Day" videos on social media platforms. These videos often showcase healthier eating habits and may encourage viewers to adopt similar routines. Additionally, Gen Z's shift away from drinking culture towards wellness and nutrition plays a role. It's less about pints at the pub after work and more about maintaining a healthy lifestyle.

Historical Context and Family Dynamics

Earlier dinner times have long been favored among Brits. A 2020 YouGov poll revealed that 34% of UK adults eat between 6-6:59 p.m., while 23% eat between 7-7:59 p.m. and 25% between 5-5:59 p.m. Parenthood also contributes to this trend, as many parents opt to eat at the same time as their children for convenience. However, research by Sainsbury's in January 2021 showed that only 28% of households shared the same meal in the evening, with 55% struggling to sit down together for family meals.

The Impact of Late-Night Eating

According to Belsham, eating a large meal late at night can disrupt the body's circadian rhythm, which regulates sleep, hormone production, and metabolism. Digestion increases metabolic activity, raising body temperature and diverting blood flow to the gut when the body is preparing for rest. This misalignment can impair sleep onset and quality.

Moreover, late-night eating is linked to impaired glucose metabolism. Studies show that consuming high-calorie meals closer to bedtime can reduce insulin sensitivity, leading to higher blood sugar levels overnight. Over time, this may increase the risk of metabolic conditions like type 2 diabetes.

However, this raises an interesting point when considering Mediterranean cultures, which generally eat later but are known for their health and longevity. A study from Harvard suggests that Mediterranean populations live longer, have better brain and heart health, and have reduced cancer risks. The Mediterranean diet and lifestyle are often emulated due to their numerous benefits.

Belsham notes that despite later dinner times, Mediterranean populations often exhibit excellent metabolic health and lower rates of chronic disease. This paradox can be explained by meal composition and lifestyle. Mediterranean dinners emphasize nutrient-rich foods like vegetables, legumes, whole grains, lean proteins, and healthy fats, which produce a more gradual rise in blood sugar and are easier to digest. Portion sizes tend to be moderate, and meals are typically social and relaxed events, which may reduce stress-related digestive issues and improve nutrient absorption. Physical activity common in these cultures also helps regulate metabolism and supports cardiovascular health.

Best and Worst Times to Eat Your Dinner

As Belsham explains, individual factors such as lifestyle, digestive health, and sleep patterns will influence the optimal timing of your heaviest meal. If you experience acid reflux, poor sleep, or discomfort after late dinners, it’s worth experimenting with eating earlier—ideally finishing at least two to three hours before bedtime.

On the other hand, if you routinely eat later without any negative symptoms and maintain good sleep and energy levels, your current routine may be well suited to your biology.

Practical Recommendations

Aim to complete your largest meal two to three hours before going to bed to allow digestion to progress before sleep. Prioritize balanced meals rich in fiber, healthy fats, and lean proteins to stabilize blood sugar and reduce digestive strain. If you prefer later dinners, keep portions moderate and avoid overly fatty or spicy foods that can interfere with rest.

Monitor your body’s responses and adjust timing accordingly for optimal wellbeing. Ultimately, Belsham says, while there is no universal "perfect" dinner time, understanding how meal timing interacts with your circadian biology and lifestyle can help you make informed choices that support digestion, sleep, and long-term health.