Typically, dinner is considered to be served between 6:00 p.m. and 8:00 p.m. However, an early dinner deviates from this norm and involves having the last meal of the day between 4:00 p.m. and 6:00 p.m.

The concept of an early dinner is also linked to the body's circadian rhythm. Generally, following a circadian eating pattern involves consuming meals during daylight hours and refraining from eating once it becomes dark. It is important to note that specific times can vary depending on the day-night cycle of different regions.

Making early dinner a regular practice can greatly benefit your digestive, endocrine, and immune systems. 

Here's how having an early dinner positively affects your body:

Improved digestion

By opting for an early dinner, you allow your body additional time to digest your meal before bedtime. This extended period aids in enhancing the quality of your sleep. Moreover, it decreases the chances of experiencing digestive issues like bloating, discomfort, or acid reflux.

Regulating Hunger

Adopting an early eating pattern and going to bed earlier can effectively manage your appetite and hunger hormones. One of the key hormones responsible for stimulating hunger is ghrelin, which is produced in the stomach and signals the brain to seek more food. When you eat late at night while still awake, your body may overproduce ghrelin, leading to uncontrollable feelings of hunger.

Simulating intermittent fasting

Another benefit of having an early dinner is that it simulates the effects of intermittent fasting. Even if you maintain your regular breakfast time, shifting your dinner earlier creates a fasting window. Intermittent fasting provides a valuable opportunity for the body to cleanse itself by eliminating waste products, ageing cells, and proteins associated with age-related diseases like Alzheimer's, Parkinson's, and various cancers. This self-cleaning mechanism is known as autophagy. 

Controlling appetite

In addition to the previously mentioned effects of regulating blood sugar and insulin levels on appetite, there are several hormones that play a role in appetite control and weight loss. These include melatonin, serotonin, and ghrelin.

Melatonin is a hormone that is naturally produced in the evening and helps regulate the sleep-wake cycle. By having an early dinner and improving the quality of your sleep, your body produces more melatonin during the night. This increased melatonin production can help regulate your appetite by reducing hunger and promoting a feeling of fullness, ultimately contributing to weight loss. 

Serotonin, a hormone, plays a significant role in appetite and food cravings. When serotonin levels are low, there is an increased risk of depression, anxiety, and cravings for high-sugar and high-carbohydrate foods. One way to regulate serotonin levels is by eating early, as the body synthesises melatonin during this time, leading to serotonin production. By enhancing the quality of sleep, early eating can boost melatonin production and help regulate serotonin levels. This, in turn, contributes to better control over appetite and aids in weight loss.

Improves health

Shifting your dinner time to earlier in the evening offers several advantages for both your health and weight loss objectives. It decreases appetite, enhances sleep quality, facilitates calorie restriction, and promotes healthy ageing. Therefore, if you aim to improve your health or shed some pounds, consider making the switch to an earlier dinner time.

Increased energy

Having the final meal of the day early has improved sleep quality and helps feel refreshed, with heightened energy levels, and a clearer mind. 

Overall happiness

Better sleep activates the prefrontal cortex, the region of the brain responsible for logical thinking and empathetic connections with others. Consequently, you exhibit enhanced qualities as a compassionate human being.

Conclusion

Shifting your dinner time to an earlier hour offers numerous advantages for your health and weight loss objectives. By having an early dinner, you can experience reduced appetite, enhanced sleep quality, improved calorie control, and support for healthy ageing. If you're striving to enhance your well-being or shed some pounds, it may be worth considering adjusting your evening meal to an earlier time.