Stop Eating Three Hours Before Bed to Support Heart Health

Extending the overnight fasting window and avoiding food for three hours before bedtime may improve heart and metabolic health, according to new research from Northwestern Medicine. The study examined whether aligning meal timing with the body’s circadian rhythm could enhance cardiometabolic function — without reducing calories.

Published in Arteriosclerosis, Thrombosis, and Vascular Biology, the findings showed that middle-aged and older adults at risk for cardiometabolic disease benefited from fasting 13–16 hours overnight, about two hours longer than usual. Participants also dimmed lights and stopped eating three hours before sleep.

After 7.5 weeks, nighttime blood pressure fell by 3.5% and heart rate dropped by 5%, indicating healthier day-night cardiovascular patterns. Blood sugar control also improved, with better insulin response after glucose intake.

Researchers say syncing food timing with sleep cycles may offer a practical, non-drug strategy to reduce cardiometabolic risk, particularly in higher-risk adults. Larger trials are planned to confirm the results.

15-02-2026