Expert explains how late dinner times disrupt natural human circadian rhythms

Modern lifestyles often push dinner late into the night, yet this habit conflicts with natural biological functions. Dr Saurabh Sethi, a California-based gastroenterologist, discussed the impact of meal timing in an Instagram video shared on Monday.

He explained that eating late forces the body to digest during periods intended for repair. Dr Sethi highlights, “The science of meal timing suggests dinner time matters as much as food choice.” Late-night eating affects the body’s rhythm by:

• Insulin sensitivity drops by 30 to 40 percent.
• Fat burning slows down.
• Sleep hormones (melatonin) clash with digestion.

According to the physician, “This happens because your body keeps digesting when it is time to repair and detox. That's why you wake up heavy, boated, or still tired – even after eight hours of sleep.”

Benefits of eating early

Research indicates that individuals consuming dinner before 7 pm experience fifteen percent lower nighttime glucose and improved sleep.

After sunset, melatonin rises, and insulin release weakens, making late meals less efficient. Pushing dinner to 9:30 pm is linked to higher sugar spikes and slower overnight recovery.

For people with metabolic disorders

For those with diabetes or fatty liver disease, post-meal spikes are often 30 to 50 percent higher. Dr Sethi explains, “This is why early dinner can help hormones and sugar control, which is crucial for prediabetes, diabetes and fatty liver. You don’t need an extreme lifestyle. You need to eat in tune with how your body is built.”

"Please Note: This information is for educational purposes only and does not count as medical advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition."