Sitting down for dinner around 7pm has been a part of the average Briton’s daily schedule since forever, but new reports suggest a later dinnertime is becoming more popular.
The phenomenon of late-night dinners comes as nightlife in London and across the UK continues to decline. According to data from the Night Time Industries Association (NTIA), the UK lost more than a third (37%) of its nightclubs between 2020 to 2024.
On top of rising operational costs, the blow to nightlife came as the cost of living crisis led Brits to spend less on going out.
But those of us who still want to go out and stay out late have begun turning to restaurants to satisfy the itch for a good night out, and restaurants have responded by extending opening hours and allowing dinner bookings past 10pm.
First reported by British GQ, the shift to eating into the night emulates the habits of our European neighbours. In Spain, for example, most people only sit down for their evening meal after 9pm – and it’s not uncommon to be eating dinner as late as 11pm.
But what happens to your body when you start eating later at night? We take a closer look at what the science of late-night eating says.
The good
Some studies suggest that eating before bed could be beneficial for people with diabetes, as this can help stabilise blood sugar levels as they sleep.
According to The Sleep Foundation, if a diabetic person’s blood sugar levels drop too low while they are asleep, they may experience nightmares or night sweats, and can wake up feeling feeling irritable, confused, or tired.
However, that’s not to say that eating a full, heavy meal is necessarily the way to go. Instead, scientists say eating small, nutrient-dense snacks can help maintain blood sugar balance.
Eating later could also help you fall asleep faster, particularly if you’re eating foods high in the amino acid tryptophan, or hormones serotonin or melatonin.
For example, fish, nuts and seeds are high in melatonin, while eggs, cheese and tofu have high levels of serotonin. Foods that are high in tryptophan include meats like turkey, chicken and beef.
Feeling full and satisfied can also help you drift off to sleep.
The bad
If you’re prone to acid reflux, then eating less than two to three hours before bedtime is a bad idea, wrote Jill Chodak, registered dietitian at the University of Rochester Medical Center.
Acid reflux occurs when stomach acid travels up towards the throat, and can be worse when laying down.
According to Chodak, eating within two to three hours of bedtime can trigger acid production in the stomach.
“Lying down shortly after eating may cause acid to move up into the oesophagus, leading to discomfort and irritation,” she added.
Many people also report having nightmares when they eat late at night, although there are no definitive studies to explain the phenomenon.
However, experts from Harvard Medical School suggest that eating a large meal, especially a high-carbohydrate meal right before going to bed, could trigger night sweats as the body generates heat while metabolising food.
This can cause discomfort and sleep disruption, which for some people may manifest in the form of nightmares.
The ugly
Several studies have warned that chowing down late at night can increase the risk of weight gain, and in some people, the risk of obesity.
A 2022 study published in the journal Cell Metabolism found that people who eat later at night burn calories slower and become more prone to fat growth.
The study’s senior author Frank Scheer, Harvard Medical School professor of medicine, said: “Previous research by us and others had shown that late eating is associated with increased obesity risk, increased body fat, and impaired weight loss success. We wanted to understand why.”
First author Nina Vujović, a researcher in the Medical Chronobiology Program, added: “In this study, we asked does the time that we eat matter when everything else is kept consistent.
“And we found that eating four hours later makes a significant difference for our hunger levels, the way we burn calories after we eat, and the way we store fat.”
Eating foods that are high in sugar can also increase the risk of diabetes. In people who are already diabetic, it can contribute to hyperglycemia (high blood sugar).
However, it’s important to understand that a number of factors can also contribute to these increased risks and eating late at night is not the sole cause.
Irregular sleeping patterns and meal times, as well as making unhealthy food choices, can raise the risk of obesity, diabetes, and cardiometabolic diseases.
