TikTok’s Latest Sleep Hack Is Backed By Real Research

The Trend: There always seems to be a new TikTok eating trend making the rounds. First, there was “girl dinner,” then “boy kibble,” and now there’s the “early bird dinner,” which has people eating dinner around 6 or 7 p.m. in hopes of getting better sleep. The trend claims that finishing your last meal four to five hours before bed can improve sleep quality by keeping blood sugar steady overnight and preventing acid reflux.

What People Are Saying: This wellness trend actually holds up under scrutiny, at least according to sleep doctors and dietitians. Digesting a big meal while sleeping isn’t exactly restful for your body — and it’s one of many reasons why eating too close to bedtime can bring on reflux. A 2021 study also found that people who ate dinner at 6 p.m. instead of 9 p.m. had better blood sugar control. Another study found a 28% increase in cerebrovascular disease risk among people who ate their last meal after 9 p.m., compared to those who wrapped up before 8.

What to Know: For most people, moving dinner to an earlier time is a low-risk change with some solid science behind it. But if you have diabetes or low blood sugar, check with a doctor before changing your routine.