It may seem obvious that we have to adjust our meals as the time changes and even as it gets darker. But exactly what time should we have dinner? Science says the sooner the better.
As the clocks go back and it gets dark before many of us get off work, the rhythm of winter becomes heavier—shorter days, darker nights, and often later dinners. But changing your meal times during the winter can make these months a little easier on your body and mind.
Our bodies operate with circadian rhythms — 24-hour internal clocks that regulate sleep, metabolism, digestion and hormonal cycles. These rhythms naturally synchronize with light and darkness, so when light disappears earlier, our metabolism also starts to slow down.
This link between metabolism and sunlight may help explain why a growing body of research in the field of chrononutrition suggests that when we eat may be almost as important as what we eat. Chrononutrition looks at how meal timing interacts with our internal biological clock and what effect short days can have on mood, metabolism and health.
For example, one study found that healthy adults who ate dinner at 10pm had 20% higher blood sugar spikes and burned 10% less fat than those who ate dinner at 6pm — even though both groups ate the same meals and went to bed at the same time.
Other investigations associate late meals — especially close to bedtime — lead to worse health outcomes and increased risk of obesity and metabolic diseases such as type 2 diabetes.
Why having an early dinner can help
Earlier dinners can better align with the body’s natural metabolic rhythms, especially when the last meal takes place before the “rest” phase. This may explain why eating earlier tends to bring health benefits.
Many chronobiologists argue that align food intake with circadian biology it can be a simple and inexpensive way to improve metabolic results — especially when combined with physical activity and a balanced diet.
Eating with intention
In winter, especially in more northern latitudes, short days and long nights can disrupt circadian rhythms.
Reduced sunlight can lower serotonin levels, contributing to lower mood or seasonal affective disorder (SAD). With longer nights at home, it’s common to snack more or postpone dinner until later.
But digestion, the release of hormones (including those that help with sleep and digestion) and even the amount of calories we burn throughout the day follow circadian rhythms. QWhen meals come too close to bedtime, these processes overlap in ways that can affect metabolism and rest. — increasing the risk of poor sleep and metabolic problems.
Although light and darkness are the main influencers of circadian rhythms, diet, stress, physical activity and temperature also have an impact.
So… should we have dinner earlier in winter?
For some people, yes — at least a little sooner. There are three main reasons:
- Metabolic alignment: eating while your metabolism is still active favors better blood sugar control, better energy use and better fat burning.
- Digestion: leaving a few hours between dinner and bedtime allows the digestive process to slow down before sleep, which can improve the quality of rest.
- Mood and circadian rhythms: A consistent eating schedule and early dinners can help stabilize daily routines — especially helpful when other temporal cues (like sunlight) are weaker.
But there is an important point: this is not the same for everyone. Physical activity level, health conditions and individual schedules all have an impact.
- An elite athlete who trains at night may need to eat later to ensure energy and recovery.
- Someone who is less active may benefit more from an early, light dinner.
Therefore, more than rigid rules, think of meal times as a flexible tool in your eating routine. The focus should be on eating with intention.
This means considering:
- your goals (weight loss? sports performance?)
- how often you train
- how close to bedtime do you usually eat
- how you feel depending on dinner time
- what is realistic within your day-to-day life
If you usually eat after 9pm and wake up tired or with little restful sleep, trying earlier dinners may be worth it. But if you train late or dine socially, that’s no problem — focus more on quality than time, choosing light, balanced meals and leaving two to three hours before bed.
Practical tips for winter nights
- Dinner early, ideally between 5:30 pm and 7:00 pm, or at least 2–3 hours before bed.
- Consume more calories during the day, making breakfast and lunch more substantial.
- Plan according to physical activity: If you train late, eat your main meal early and just eat a small recovery snack afterwards.
- Maintain a consistent eating window, finishing eating around 8pm.
- Observe and adjust: Notice how meal timing affects energy, sleep, and mood over the course of a week or two.
- Be flexible: You don’t need perfection — a regular, conscious rhythm is what matters most.
But the most important thing is intentionality: making choices that serve your health, without rigid rules that cause stress. The healthiest rhythm is the one that harmonizes your biology with your lifestyle.
