What happens to the body when you sleep at 8 PM and wake up at 4 AM?

An early dinner may enable one to control his or her blood sugar levels and provide energy during the night without needing to eat before going to bed.

By: Lifestyle Desk

New Delhi | Updated: January 5, 2025 10:32 PM IST

4 min read

Should you go to bed at 8pm? (Image: Freepik)

Is embracing an earlier bedtime part of your New Year’s resolutions? Sleeping early has been associated with multiple health benefits, including improved rest and recovery. According to Dr Dattatray Solanke, consultant gastroenterologist at Kokilaben Dhirubhai Ambani Hospital, Mumbai, following a sleep schedule of 8 PM to 4 AM aligns with natural circadian rhythms, particularly for early chronotypes, or “morning people”.

Here’s how this routine can positively impact your body and how an early dinner can enhance your health and sleep quality.

Improved sleep quality: Aligning your sleep with the natural light-dark cycle promotes deeper, more restorative sleep. An earlier bedtime allows your body to spend more time in REM (rapid eye movement) and deep sleep stages, which are crucial for physical and mental recovery.

Better energy levels: Sleeping early and waking early ensures consistent energy throughout the day. Your body gets sufficient time to recover, leading to better focus and alertness, especially in the morning.

Hormonal regulation: Melatonin, the sleep hormone, peaks earlier in the evening, facilitating easier sleep onset. Additionally, better cortisol regulation in the morning helps you wake up feeling alert and refreshed.

Improved metabolism: An early bedtime supports efficient metabolic processes, reducing late-night cravings that can disrupt digestion. Your body digests and utilises food more effectively when you sleep earlier.

How can having an early dinner impact you?

Dr Solanke said that having dinner early allows the body to fully digest food before bedtime, preventing discomfort, acid reflux, or indigestion that might disrupt sleep. “When you eat early, your blood sugar levels tend to stabilize before you go to bed, which can reduce the risk of waking up in the night due to drops in blood sugar. Your body is not working hard to digest food while you sleep, allowing it to focus on restorative functions like cellular repair and hormone regulation,” he said.

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Veena V, chief clinical dietician, Aster Whitefield Hospital, Bengaluru, said that the gap between an early dinner and bedtime enhances digestion and reduces the likelihood of heartburn or bloating. “An early dinner improves sleep quality as the body isn’t preoccupied with digesting food during rest. It also helps control blood sugar levels and provides energy throughout the night without the need for late-night snacks,” she said.

Wake up every day at the same time (Source: Getty Images/Thinkstock)

How can you ease into such a routine?

Start by shifting your bedtime and wake-up time by 15-30 minutes earlier each day until you reach your goal. This is less abrupt and helps your body adjust to the new schedule. Maintain the same wake-up time daily, even on weekends, to regulate your internal clock.

ALSO READ | Sleep coach lists 5 morning practices that are ‘nonnegotiable’ for her

Avoid caffeine, large meals, or intense workouts close to bedtime. Instead, engage in relaxing activities like reading, meditation, or light stretching. Establish a calming evening routine to signal to your body that it’s time to hit the bed. This can include dimming lights, listening to soft music, or taking a warm bath.
Spend time in natural light during the day, especially in the morning, to help reset your circadian rhythm. This will make it easier to fall asleep and wake up early.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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