Stopping Eating 3 Hours Before Bedtime Improves Key Indicators

Late-Time Eating

Medical Advice for Heart Health and Diabetes: Close the Kitchen Early

It may not only be what we eat that matters for heart health, but also when we eat. A new study from Northwestern University in the United States indicates that stopping eating three hours before bedtime, while slightly extending the nighttime fasting period, can improve key indicators of heart health and metabolism, even without reducing food intake.

The study, published in a journal of the American Heart Association, focused on middle-aged and older adults at high risk of heart disease and diabetes. Participants were not asked to reduce their calorie intake, but simply to adjust their eating times to align with their body's biological clock.

Over seven and a half weeks, 39 overweight participants were divided into two groups. The first group extended their nighttime fasting period to between 13 and 16 hours daily and stopped eating three hours before bedtime. The second group continued their usual pattern, fasting between 11 and 13 hours. Everyone was also asked to dim the lights three hours before bedtime to help regulate their circadian rhythm.

The results showed that participants who stopped eating earlier experienced significant improvements in several indicators, including a 3.5% decrease in nighttime blood pressure, a 5% decrease in nighttime heart rate, and improved daytime glucose response with better insulin secretion. A healthier heart pattern was also observed, with increased activity during the day and a marked decrease during sleep, which is a positive indicator of cardiovascular health.

Why is timing important?

The body operates on a daily rhythm (biological clock) that regulates sleep, hormones, blood pressure, and blood sugar levels. When eating close to bedtime, it can disrupt this natural cycle, negatively impacting metabolism and heart health. Researchers believe that aligning fasting with sleep patterns could be a simple, non-pharmaceutical way to improve health, especially for those at higher risk of heart disease and diabetes.

Previous data indicates that less than 7% of adults in the United States enjoy optimal cardiovascular and metabolic health. Therefore, adopting simple habits like closing the kitchen three hours before bedtime can be a practical and easy-to-implement option. The bottom line is not that you need to eat less, but rather that you need to eat at the right time. Giving your body more rest at night can help your heart "reset" each night, which can have a positive impact on your health the following day.