This is what happens when you start having a double dinner

When people discuss early dinners, they often miss the main point: timing. Eating at 7 pm and staying up until 1 am usually leaves you hungry again, leading to that second round of dinner. This habit may seem harmless, but it can gradually affect your hunger signals, sleep, and even your weight, experts warn. We turned to Dr Amreen Sheikh, the chief dietitian at KIMS Hospitals, Thane, to understand why early dinners can turn into double dinners.

When there’s a long gap between dinner and bedtime, your body naturally signals hunger because it has already used a lot of the energy from your first meal. According to Sheikh, if you stay awake watching shows, working, or scrolling, your brain craves quick fuel. That’s when snacking or having another ‘mini dinner’ becomes tempting.

Eating twice at night raises your calorie intake without you realising it, said Sheikh. “As the day winds down, digestion slows, and the extra food often gets stored instead of being used. This can lead to bloating, disrupted sleep, acidity, and gradual weight gain. Your hunger hormones become confused, and over time, your body starts to expect food late at night, making the cycle harder to break,” said Sheikh.

Not at all. “Early dinners are fine as long as your bedtime follows a reasonable time. The real problem starts when the gap stretches beyond three hours. An early dinner with a late sleep schedule is like hitting the hunger reset button in the middle of the night. The key is to time dinner with your routine instead of following a strict early rule,” said Sheikh.

Here’s what you should consider (Photo: Freepik)

A timely dinner is simply a meal eaten about three hours before you sleep. This allows your stomach enough time to digest the food without leaving you hungry again. “Whether you sleep at 10 pm or midnight, the three-hour window remains the same. It’s flexible, practical, and doesn’t force you to eat too early,” said Sheikh.

Have a proper, balanced dinner with enough protein, fibre, and healthy fats to feel satisfied. “Set a bedtime that doesn’t create a long gap. Keep your post-dinner routine simple: reading, relaxing, skincare, or light chores. After dinner, avoid snacking, even just ‘one bite’, because it maintains the cycle. The goal is to create a rhythm where both your stomach and sleep routine work together,” Sheikh added.

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.