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According to a twin study by the German Institute of Human Nutrition and research by the Universitat Oberta de Catalunya (UOC), consuming more than 45% of calories after 5 pm upsets the balance of glucose levels.
Having dinner after 10 pm or midnight snacking has become common these days, but it can derail your body clock.
interruption of deep sleep
Eating late at night affects the body’s natural clock. At night the body goes into rest and repair mode. Due to eating food late at night, the digestive system remains active. The stomach, liver, intestines and pancreas remain at work throughout the night. This causes wastage of body energy. Along with this, the body is not able to enter deep sleep. Due to this, cell repair in the body stops.
According to the report of Indian Express, this habit spoils the quality of sleep. Due to this one feels tired in the morning. “Instead of repair, the body starts using energy to digest food,” says Dr. Arun Prasad, gastroenterologist at Indraprastha Apollo Hospital, Delhi. According to the University of Rochester Medical Center, the process of digesting food slows down at night because the metabolic rate decreases at night. This increases problems like bloating, discomfort or acid reflux. The study found that people who stop eating 2-3 hours before night have better dreams and feel refreshed in the morning.
Risk of obesity, diabetes
The biggest impact of eating late at night is on metabolism. According to a July 2025 report in SciTech Daily, a twin study found that people who consume calories late in the evening have reduced insulin sensitivity, which increases the risk of type-2 diabetes. Professor Olga Ramich says, “Insulin sensitivity was better in those who consumed the main calories during the day, whereas it was worse in those who consumed calories late at night, which is associated with the risk of diabetes.”
In the November 2024 study of UOC, research was conducted on 92 people aged 50-70 years with pre-diabetes or type-2 diabetes. It was found that consuming 45% of calories after 5 pm worsens glucose tolerance. Dr. Diana Diaz Rizzolo explains, “The ability to metabolize glucose is limited at night because insulin secretion decreases and cell sensitivity decreases.” This increases the risk of type-2 diabetes, heart disease and chronic inflammation in the long run.
A July 2025 article in Medical News Today cited the NUGAT Twin Study as saying that eating late at night makes blood sugar control more difficult. Additionally, according to the URMC, it causes blood sugar spikes and drops in people with diabetes, which affects appetite the next day. The risk of obesity also increases, because the process of burning fat slows down at night.
Including the risk of cancer
A February 2024 study by NIH linked night eating to cancer, diabetes and all-cause mortality. However, the report of Harvard Medical School says that it is not always harmful, but increases obesity and body fat.
Experts believe that the effect of eating late at night depends on the individual. “The answer is not a simple yes or no. The impact depends on the individual’s health,” says Jill Chodak, a registered dietitian at URMC. This is dangerous for people with diabetes, but can sometimes be cured in healthy individuals.
eat less food
“I’m skeptical about changing meal times unless you have diabetes. Your digestive system doesn’t work in shifts,” cautions Destiny Moody (RD) at Medical News Today. She emphasizes that fluctuations in blood sugar are normal, but avoid refined sugar and low-fiber foods. Prof. in Scitech Daily. “Eating timing is partly genetic, so changing habits can be difficult for some people,” says Ramich. “Meal timing is important for cardiometabolic health. Not just how much and what to eat, but when to eat,” advises UOC’s Dr. Rizzolo. In Indian Express, Dr. Prasad gives tips that for those who sleep at 11 pm, finish dinner by 7-7:30 pm. Do not take heavy or spicy food.
According to experts, if you feel hungry at night, take a light snack like fruits, nuts or hot milk. “Avoid high-protein animal foods that trigger acid reflux and choose vegetable-based snacks,” says Chodak. Take enough protein, fiber and fat during the day so that hunger at night is reduced. Maintain a regular eating and sleeping schedule.
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