3 min readNew DelhiFeb 11, 2025 05:02 PM IST
First published on: Feb 10, 2025 at 05:28 PM IST
If you have dinner before 7 pm and sleep early, there may be some good news. Even Prime Minister Narendra Modi discussed the benefits of eating by sunset for good health in his Pariksha Pe Charcha 2025 podcast with students appearing for their board exams. “Like a farmer, follow the practice of eating by 5-6 pm for good health. Absence of illness does not mean we’re healthy. Sleep is also dependent on nutrition… Medical science also focuses on sleep,” said Modi.
According to a 2023 research study currently doing the rounds on social media, eating before 7 pm increases life span by 35 percent. According to another study published in Frontiers in Nutrition, conducted in Italy’s L’Aquila region, known for having many centenarians and nonagenarians, the participants attributed longevity to a combination of early dinner timing and a calorie-restricted dietary pattern.
Let’s understand the link between nutrition and sleep in detail.
Are you eating late? (Photo: Getty Images/Thinkstock)
Urging individuals to eat small portion-sized meals before 7 pm, experts highlight emerging evidence suggesting that an early dinner, especially before 7 p.m., can have significant benefits.
“This can help make the digestion process easier. It can also help prevent bloating and reduce irritation in the stomach lining. Eat light and non-spicy foods,” said Dr Meghraj Ingle, director and senior consultant gastroenterology at Gleneagles Hospitals in Mumbai.
According to Dr Ingle, it helps improve blood sugar control, cholesterol levels, and metabolism, potentially aiding in weight loss and reducing the risk of chronic diseases.
Ensure that you eat slowly and chew your food well. “This will help reduce stress on your digestive system. Adopting this eating pattern can help your health,” said Dr Ingle.
While the assertion that eating before 7 pm improves lifespan by 35 percent is not scientifically proven, Dt Swatee Sandhan, senior dietician, Jupiter Hospital, Baner, Pune, said research indicates that early dinners and time-restricted meals may have health advantages that contribute to longevity.
Eating earlier in the evening aligns your eating patterns with your body’s natural cycles, which lowers your risk of heart disease, high blood pressure, and metabolic syndrome, stressed Sandhan.
Mindful eating also allows you to savour your meal, pay attention to your body’s hunger cues, and stop eating when you’re full, lowering the risk of overeating, said Sandhan.
A better connection with food is critical for long-term weight management and general well-being, Sandhan added.
Prime Minister Narendra Modi interact with students on different aspects of stress-free exams under Pariksha Pe Charcha programme (@narendramodi via PTI Photo) 
Are you eating late? (Photo: Getty Images/Thinkstock)
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