We’re always told to watch what we eat—whether it’s cutting down on sugar, eating more protein, or choosing healthy fats. But what many people forget is that when you eat is just as important.
“Meal timing plays a huge role in how our body functions,” says Fiona Sampat, Clinical Dietitian at Kokilaben Dhirubhai Ambani Hospital, Mumbai. “It can affect our hormones, sleep, weight, and even how we digest food.”

Your Body Has Its Clock

Our body follows something called the circadian rhythm—a 24-hour internal clock that controls everything from when we feel sleepy to how we digest food. Eating too late or skipping meals can throw this clock off balance.
Here’s how meal timing affects your hormones:
1. Hunger and Fullness Hormones: Ghrelin & Leptin
“These are the hormones that tell you when you’re hungry or full,” explains Sampat. “If you eat at irregular times or skip meals, ghrelin—the hunger hormone—goes up. That means more cravings and the risk of overeating. But if you eat meals regularly, especially earlier in the day, leptin—the fullness hormone—works better, and you feel satisfied.”
2. Insulin: Controls Blood Sugar
“Your body handles sugar better in the morning and early afternoon,” Sampat says. “Eating heavy meals late at night can mess with your blood sugar and increase the risk of diabetes.”
3. Cortisol: The Stress Hormone
This hormone peaks in the morning and drops as the day goes on. “Late-night meals can raise cortisol again,” she explains. “That affects your sleep and may lead to fat gain, especially around the tummy.”
4. Melatonin: The Sleep Hormone
Late dinners or skipping breakfast can affect melatonin, which helps you sleep. “Poor meal timing can lead to poor sleep,” Sampat says.

Debunking Common Myths

There are a few popular food myths floating around, especially when it comes to dinner. Sampat clears them up:
Myth: Don’t eat raw salad at night
“Raw veggies are full of fibre and fine to eat at night. They keep you full and help with digestion,” she says.
Myth: Avoid curd or buttermilk at night
“There’s no proof that curd causes colds or worsens asthma. Curd has tryptophan, which may help you sleep better,” she adds.

Simple Tips to Stay on Track

Sampat shares easy ways to keep your hormones happy and stay healthy:

• Eat meals at the same time every day to keep hunger and fullness in balance.

• Have your biggest meals earlier—your body handles them better in the morning and afternoon.

• Avoid eating too close to bedtime. Give your body at least 2 hours before you sleep.

• Eat a balanced plate—include whole grains, veggies, protein like eggs or lentils, and good fats like nuts or fish.

• Don’t skip breakfast. It helps set your body’s rhythm for the day.

“People often think only about calories and carbs,” says Sampat. “But your body responds to when you eat just as strongly as what you eat. If you want better sleep, more energy, and a healthy weight, timing your meals right can help.”