Winter has a way of shifting everything earlier, from the fading light outside to the moment my body starts craving rest. Shorter days can subtly tug at our internal clock, and that includes how we digest food as the evening goes on. A late meal might not seem like a big deal, but it can leave you feeling bloated or uncomfortable when you are trying to wind down. When digestion is still working hard, it can also interfere with the natural nighttime cues that support steady sleep.
One simple guideline keeps coming up among sleep experts, and it is easy to remember. Dr. William Lu, a sleep physician and medical director at Dreem Health, recommends finishing dinner at least three hours before bedtime. That buffer gives the body time to process the meal before you shift into recovery mode. If you usually go to sleep at 10 p.m., for example, dinner around 7 p.m. is a practical target.
The reason timing matters is not just comfort, it is biology. Sleep and recovery specialist Dr. Mark Kovacs explains that eating within an hour of bedtime can create a mismatch between what your brain wants and what your gut is doing. Digestion is an active process that can raise body temperature and disrupt the natural drop in heart rate and stress hormones that helps you fall into deeper sleep. Registered dietitian Jana Hand also points out that late meals may slow stomach emptying, which can affect REM sleep and make middle of the night wake-ups more likely.
Of course, winter schedules are not always ideal, and sometimes hunger hits later no matter what time dinner happens. If you need something closer to bedtime, Hand suggests keeping it small and leaning on protein with a modest amount of carbs to steady blood sugar. One example is a half cup of low-fat cottage cheese with blueberries, which feels satisfying without being heavy. If you deal with reflux or GERD, it can also help to avoid foods high in saturated fat late in the evening, including fried foods, red meat, and full-fat dairy.
The “best” dinner time also depends on what is on your plate and how your day is structured. Heavy, spicy, or greasy meals typically take longer to digest, and large portions of protein and fiber late at night can be surprisingly disruptive. Some people naturally feel sleepier earlier in winter, and Dr. Lu notes that reduced daylight can shift melatonin timing and make an earlier dinner feel better. If you work late, exercise in the evening, or have an unpredictable routine, the goal becomes consistency and leaving as much time as you reasonably can between your last full meal and sleep.
Stress can complicate the whole picture, affecting both digestion and the choices we make at night. Gastroenterologist Dr. David D. Clarke recommends calming practices like deep breathing, meditation, and mindfulness, and he advises speaking with a healthcare professional if sleep issues persist.
Do you eat dinner earlier in winter, or have you found another routine that helps you sleep better? Share what works for you in the comments.
