Daijiworld Media Network - Mumbai
Mumbai, Mar 11: A recent study by researchers at Northwestern University has found that finishing meals at least three hours before going to sleep may help improve blood pressure and blood sugar levels, highlighting the importance of meal timing for overall health.
The study, published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology, suggests that avoiding late-night eating and extending the overnight fasting window could benefit cardiometabolic health.
According to the World Health Organization, about 1.4 billion adults aged 30–79 were living with hypertension in 2024, while around 830 million people had diabetes in 2022. Lifestyle changes such as healthy diets, exercise and better sleep habits are often recommended to manage these conditions.
Researchers say meal timing may also play an important role.
The research involved 39 overweight or obese adults aged between 36 and 75 who had risk factors for diabetes and heart disease. Participants were divided into two groups — one followed an overnight fasting window of 13–16 hours, while the second fasted for 11–13 hours.
Both groups were instructed to stop eating at least three hours before bedtime and reduce evening light exposure to support natural sleep rhythms.
After about 7.5 weeks, the group that followed the longer fasting window showed several improvements in health indicators. Night-time blood pressure dropped by about 3.5 per cent, heart rate decreased by around 5 per cent, and participants demonstrated improved glucose tolerance and insulin sensitivity.
Researchers also observed lower nighttime cortisol levels, which support better metabolic balance.
Scientists explained that the body follows a natural circadian rhythm — an internal clock that regulates sleep, metabolism, hormone release and heart function.
Eating late at night forces the digestive system to remain active when the body should be preparing for rest and repair. This disruption can negatively affect metabolic processes and may contribute to higher blood pressure and poor blood sugar control.
Extending the overnight fasting period allows the body to shift from digestion to repair and maintenance processes, helping regulate hormones linked to metabolism and cardiovascular health.
Researchers noted that the study had several limitations. The sample size was small, involving only 39 participants, and the study duration was just over seven weeks. In addition, most participants were women.
Larger and longer studies will be required to confirm the findings, and experts caution that such eating patterns may not suit everyone, particularly shift workers or individuals with certain eating disorders.
Despite the limitations, the findings suggest that aligning eating patterns with the body’s natural sleep–wake cycle could be a simple lifestyle change to improve heart and metabolic health.
Experts recommend finishing dinner earlier, avoiding late-night snacks, maintaining a consistent sleep schedule and creating a relaxing night routine to support the body’s natural rhythms.