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Once the clocks go back and darkness falls before many of us leave work, the rhythms of winter can feel overwhelming — shorter days, darker evenings, and often, late dinners. But changes to how we eat during winter can make these months a little easier on our bodies and minds.
Our bodies operate on circadian rhythms – internal 24-hour clocks that regulate sleep, metabolism, digestion and hormonal cycles. These rhythms are naturally synchronized with light and darkness, so when daylight hours become shorter than before, our metabolism also begins to decrease.
This connection between metabolism and daylight may help explain why growing research from the field of chrononutrition suggests that when we eat is as important as what we eat. Chrononutrition examines how meal timing interacts with the body’s internal clock, and what effects shorter days may have on mood, metabolism, and health.
For example, one study found that healthy adults who eat dinner Those who ate dinner at 6 pm saw a 20% greater rise in blood sugar at 10 pm and burned 10% less fat compared to those who ate dinner at 6 pm. This was despite both groups eating the same food and having similar sleeping times.
Broader analyzes support similar trends, with a meta-analysis of 29 trials showing that eating in earlier windows, eating fewer meals, and eating calories earlier in the day was linked to greater weight loss and better metabolic markers (such as better blood pressure and lower blood sugar and cholesterol levels).
Other research links frequent late-night eating — especially close to bedtime — to poor health outcomes and a greater risk of metabolic disorders like obesity and type 2 diabetes.
An earlier dinner may better align with the body’s natural metabolic rhythms, especially when the last meal occurs well before the body enters the “rest” phase. This may explain why eating food earlier is beneficial to health.
Many chronobiologists conclude that aligning food intake with circadian biology represents a promising, low-cost method of improving metabolic outcomes – especially when combined with other lifestyle factors such as physical activity and healthy eating.
eating with intention
In winter, especially in northern latitudes, shorter days and longer nights can disrupt circadian rhythms.
Decreased sunlight exposure can reduce serotonin levels, contributing to low mood or seasonal affective disorder (SAD). When there are long evenings indoors, it is common for people to snack more often or delay eating until late at night.
But digestion, hormone secretion (including those that help with sleep and digestion) and even the calories you burn throughout the day all follow circadian rhythms. When meals are consumed too close to bedtime, these processes overlap in such a way that both metabolism and rest can be affected – potentially increasing the risk of poor sleep and metabolic ill health.
While light and darkness have the greatest impact on circadian rhythms, food intake, stress, physical activity, and temperature also affect them.
So, should you eat dinner earlier in winter?
For some people, yes – at least a little earlier. There are three main reasons for this.
The first relates to metabolic alignment. Eating while your metabolism is still active helps with better blood sugar control, energy utilization and fat burning.
The second is related to digestion. Leaving a few hours between dinner and bedtime slows down digestion before bed, which can improve sleep quality and recovery.
The third reason is related to supporting mood and circadian rhythms. Consistent eating times and earlier night feedings can help organize daily routines – especially helpful when other time cues (such as daylight) are weak.
But here’s a caveat: This isn’t a one-size-fits-all solution. Many different factors – such as how active you are, if you have any chronic conditions and your schedule – need to be taken into account.
About the author
Katherine Norton is Associate Professor in Sports and Exercise Nutrition at the University of Limerick.
This article is republished from Conversation Under Creative Commons license. read the original article,
A typical athlete training in the evening may require a later meal to aid performance and recovery. But a less active person may benefit more from an earlier, lighter dinner.
So instead of rigid rules, think of meal timing as a flexible tool in your nutrition toolkit. The real focus should be on eating with intention.
This means taking into account your goals (such as whether you want to lose weight or boost athletic performance), how often you exercise, how close to bedtime you usually eat, how you feel, what time of day you eat dinner, and what’s realistic for your schedule.
If you mostly eat after 9 pm and wake up groggy or find your sleep less restful, it may be worth experimenting with earlier meals. But if you’re training late or eating socially, that’s OK too — pay attention to quality as well as time, choose light, balanced meals, and allow at least two to three hours before bed.
Some other mealtime tips you can try during the darker months include:
- finishing dinner Earlier, ideally between 5.30-7.00 pm, or at least two to three hours before bedtime
- Load your calories by making breakfast and lunch more substantial, while there is more daylight and your metabolism is more active
- Plan around activity, so if you exercise late, have your main meal earlier and a small recovery snack afterward
- Maintaining consistent eating schedules to support circadian alignment, finishing dinner around 8 p.m. most nights
- Observe and adjust how meal timing affects your energy, sleep quality, and mood for a week or two, then make changes as needed.
- It’s not necessary to remain flexible by missing out on perfection – a regular schedule and awareness of what you need are all that matter.
As winter sets in, paying attention to when you eat may be as important as what you eat. Aligning meal times with your body’s natural rhythms can help steady energy, mood, and sleep during the darker months.
But the real key is intentionality: making choices that serve your health, not rigid rules that create stress. The healthiest rhythm is one that is in harmony with both your biology and your lifestyle.