Why You Should Not Sleep Right After Dinner

Many people today finish their dinner late at night and then go to bed immediately. This may feel normal because of busy work schedules, long travel time, and late-night habits. But doctors say this practice is not healthy and can slowly harm the body. Oncologist and cancer surgeon Dr Jayesh Sharma explained that sleeping directly after dinner can start a “bad cycle of inflammation” inside the body. This can affect digestion, hormones, and long-term health.

Dr Sharma says that people should leave some gap between eating and sleeping. When we eat food, our stomach needs time to digest it. If we lie down immediately, the body struggles. The food stays in the stomach longer, causing gas, acidity, heaviness, and disturbed sleep. The hormones in our body also get confused. The hormone insulin increases because of food. At the same time, the sleep hormone melatonin also increases because night is the time for rest. When both hormones rise together, the body gets stressed.

Doctors say that this stress works slowly. You may not notice it in one day. But, over months and years, it can increase inflammation in the cells. Inflammation is like small internal swelling. It can make the body weak. It can also increase the risk of diseases like diabetes, heart problems, and some cancers.

A study from Spain showed something important. People who ate dinner at least two to three hours before sleeping had a lower chance of getting cancer later in life. The study said that this habit reduced the risk by around 20 percent. This is a large difference for such a small daily change.

Another doctor, Dr Alok Chopra, explains it in simple words. He says that sleep is the body’s repair time. When we sleep, the body heals, cleans waste, and restores strength. But if we eat right before sleeping, the body does not get time to repair. Instead, it spends the night digesting food. This reduces the quality of sleep and slows the healing process of the body.

Experts suggest a very simple rule:
Eat your last meal at least 2 to 3 hours before going to sleep.
This gives your stomach enough time to digest. It also helps the mind to relax before bedtime.

This advice applies to everyone, including people who follow intermittent fasting. The goal is to support the body’s natural rhythm. When digestion and sleep happen separately, health improves.

Changing this habit may feel difficult in the beginning. Many people come home late from work or stay awake due to phone usage or other activities. But even small changes can help. For example, you can:

• Try to eat dinner earlier in the evening.
• Avoid heavy meals at night.
• Take a light walk for 10–15 minutes after dinner.
• Reduce phone and screen time before sleep.

These simple steps can improve digestion, sleep quality, and overall health. Everyday habits shape our long-term well-being. Eating on time is one of the simplest habits we can control.

This article is for information only. Anyone with medical concerns should speak to a doctor for personal advice.