4 days ago
The best (and worst) times to eat dinner, according to an expert
UK restaurants have seen a surge in 6pm bookings.
Gone are the days of 9pm restaurant bookings and late-night Mediterranean-style banquets. For now, it's all about the 6pm dinner.
According to new data from online reservation service OpenTable, the number of 6pm bookings in the UK have seen a sharp rise of 11% year-on-year, while hospitality tech company Zonal adds that 6.12pm has become the new national average.
Interestingly, 5pm slots have also risen by 10% in the past year.
Responding to the trend, which The Times has attributed to Gen Z, restaurants across London have begun introducing special menus, specifically catered towards early diners – much like pre-theatre offers.
So, what's behind this trend? And is there a "right" time to eat your tea?
Why are people eating earlier?
There are a number of possible contributing factors – not least the influence of social media and the rise in hybrid working models post-COVID.
Hannah Belsham, health and wellbeing physiologist at Nuffield Health's Highgate Hospital, tells Yahoo UK: "With more people working from home or having flexible hours, it's potentially easier to sit down to dinner sooner, with less commuting and more time to get extra commitments done sooner in the day."
Even those commuting to the office may wish to dine earlier if they're eating out, especially if they need to catch a train.
The rise in "What I Eat In a Day" videos may also be influencing this trend, along with Gen Z's move away from drinking culture. It's less about pints at the pub after work and more about wellbeing and nutrition.
Earlier dinner times have long been favoured among Brits, though, with a 2020 YouGov poll revealing most UK adults (34%) sit down to eat between 6-6.59pm. The same poll showed 23% eat between 7pm-7.59pm and 25% between 5pm-5.59pm.
Parenthood likely also contributes to this trend, with many adults opting to eat at the same time as their kids for ease. That said, research by Sainsbury's from January 2021 revealed that just 28% of households were sharing the same meal in the evening and 55% stated they struggled to sit down together for family meals.
The impact of late-night eating
According to Belsham, eating a large meal late at night can interrupt our circadian rhythm – the body's natural internal clock which regulates sleep, hormone production, and metabolism.
"Digestion increases metabolic activity, raising body temperature and diverting blood flow to the gut when the body is preparing for rest. This misalignment can impair sleep onset and quality," she explains.
Moreover, late-night eating is linked to impaired glucose metabolism. "Studies show that consuming high-calorie meals closer to bedtime can reduce insulin sensitivity, leading to higher blood sugar levels overnight, which over time may increase risk for metabolic conditions such as type 2 diabetes."
But then, when we look to our Mediterranean counterparts, who generally eat far later than we do, they are the picture of health – with one study from Harvard suggesting they live longer, have better brain and heart health and have reduced risk of cancers.
In fact, the Mediterranean diet and lifestyle is something many of us Brits try to emulate, owing to its many benefits.
On this topic, Belsham notes: "Despite later dinner times, Mediterranean populations often exhibit excellent metabolic health and lower rates of chronic disease. This seeming paradox can be explained by meal composition and lifestyle. Mediterranean dinners emphasise nutrient-rich foods like vegetables, legumes, whole grains, lean proteins, and healthy fats, foods that produce a more gradual rise in blood sugar and are easier to digest.
"Additionally, portion sizes tend to be moderate, and meals are typically social and relaxed events, which may reduce stress-related digestive issues and improve nutrient absorption. The physical activity common in these cultures also helps regulate metabolism and supports cardiovascular health," she adds.
The best (and worst) times to eat your dinner
As Belsham says, individual factors such as your lifestyle, digestive health, and sleep patterns will influence the optimal timing of your heaviest meal.
"If you experience acid reflux, poor sleep, or discomfort after late dinners, it's worth experimenting with eating earlier (ideally finishing at least two to three hours before bedtime)," she recommends.
On the other hand, if you routinely eat later without any negative symptoms and maintain good sleep and energy levels, your current routine may be well suited to your biology, per the expert.
Practical recommendations
Aim to complete your largest meal two to three hours before you go to bed to allow digestion to progress before sleep.
Prioritise balanced meals rich in fibre, healthy fats, and lean proteins to stabilise blood sugar and reduce digestive strain.
If you prefer later dinners, keep portions moderate and avoid overly fatty or spicy foods that can interfere with rest.
Monitor your body's responses and adjust timing accordingly for optimal wellbeing.
Ultimately, Belsham says, while there is no universal "perfect" dinner time, understanding how meal timing interacts with your circadian biology and lifestyle can help you make informed choices that support digestion, sleep, and long-term health.
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