The circadian rhythm is an internal 24-hour clock that regulates functions such as sleep, wakefulness, stress, and food metabolism.
Our performance is generally better when we're aligned with these signals: for example, we have greater mental clarity in the morning, while energy and physical ability can shift in the late afternoon and evening. Eating late can disrupt this clock and affect our energy levels upon waking.
The benefits of eating dinner early and waking up energized include better sleep quality, greater mental clarity and sustained performance throughout the morning, and more efficient digestion. By coordinating your last meal with your waking hours, it's easier to avoid nighttime gastrointestinal discomfort and improve muscle recovery after exercise.
However, there are disadvantages or limitations to consider.
The circadian rhythm varies among individuals (chronotypes): some people may need to eat dinner later due to their work schedule or lifestyle, and forcing this can lead to insomnia or fragmented sleep. Furthermore, abrupt changes in dinner or bedtime can cause hormonal imbalances, increased nighttime appetite, and decreased performance on tasks requiring concentration if not accompanied by consistency.
Practical tips for implementing this approach: try to eat dinner 2–3 hours before bedtime, maintain consistent wake-up times even on weekends, expose yourself to natural light in the morning to promote alertness, and create a relaxing bedtime routine.
Autor: administrador
October 10, 2025
