Your mom may have told you to “be home by dinnertime,” but that window can range from a 4:30 p.m. early bird plate to a 10 p.m. reservation. The truth is, your body cares less about the social clock and more about when you eat in relation to sleep.
According to Marisa Moore, MBA, RDN, LD, registered dietitian nutritionist and author of The Plant Love Kitchen, there’s no one-size-fits-all “perfect” dinner hour. It depends on your lifestyle, bedtime, and what you’re eating. A light, low-fat meal is easier to digest closer to bedtime, while someone who stays up until 1 a.m. can safely eat much later than a person who’s lights-out by 9.
That said, experts agree there is a wrong time: within two to three hours of sleep. Eating heavy or fatty meals too close to bedtime disrupts digestion and can interfere with sleep quality. Worse, late-night meals can trigger or worsen acid reflux, especially if they’re spicy, greasy, or highly acidic.
For most people, aiming to finish dinner around 6–7 p.m. works best, particularly if bedtime is before 10. This gives your body time to process food and lowers the risk of waking up bloated, restless, or uncomfortable.
Still, one late dinner won’t derail your health. Nutrition experts emphasize listening to your hunger cues. If your stomach is growling late at night, it’s better to have something light—like a small portion of yogurt, fruit, or nuts—than to ignore it and disrupt your sleep in a different way.
The bottom line: timing matters, but balance matters more. Avoiding large, heavy meals right before bed can improve digestion, protect against reflux, and set you up for better rest. When it comes to dinner, earlier really is better.