Dinner can feel like the trickiest meal. With breakfast or lunch, you’ve got the day ahead to burn off what you eat. But at night, there’s no time for that—your body’s winding down. It still needs energy while you sleep, though, so it’s all about picking the right foods and keeping portions in check.
People who study nutrition often say dinner is where they focus when trying to help someone manage their weight. Plus, if you get it right, it can help you sleep better, digest easier, keep your metabolism going, and maybe even leave you feeling a little less bloated in the morning.
To avoid messing it up last minute, the pros suggest a few simple habits: go for foods with omega-3s, cook your veggies, and pick desserts that don’t mess with your gut.
5 tips for a solid dinner
Sleep and dinner have more in common than you might think. A survey from Sleep Number found that nearly half of Americans—48%—aren’t getting the recommended seven hours of sleep each night. That tracks with research from Harvard’s sleep experts, who say adults should aim for 7-9 hours, as noted in a study published in the Journal of Clinical Sleep Medicine.
The Mayo Clinic also highlights how skimping on sleep can affect more than just energy levels—it can impact weight, blood pressure, and even mood. Since what you eat at night plays a role in how well you rest, making smart dinner choices can set you up for better sleep and overall health.
What you eat at night can make a real difference. Nutritionist Emily Carter, an expert in digestion and maintaining balance, teamed up with Sleep Number to share five simple habits that could help you sleep better:
- Timing and Amount: “Don’t load up on a huge meal right before bed, and give yourself 2-3 hours to digest,” Carter says. “But don’t skip it either—going to bed hungry isn’t great.” She likes light options: some fish, eggs, or tofu for protein; avocado, nuts, or olive oil for fats; and a bit of quinoa or sweet potatoes. These can nudge your body into making serotonin and melatonin, which help you sleep.
- Cooked Veggies: “Cooking vegetables makes them easier to digest, and they’re full of fiber and stuff your body needs to relax. If raw ones sit heavy, try steaming or roasting. Soups work great at night too.”
- Omega-3s: “Fish like salmon, sardines, or mackerel have omega-3s that cut down inflammation and help you unwind. Two or three times a week is a good goal.”
- Hydration, Not Jitters: “Skip coffee or anything caffeinated after lunch—it can keep you up. Herbal teas like chamomile or lavender are better for chilling out.”
- Easy Desserts: “Plain yogurt or kefir—especially from goat or sheep milk if you can find it—helps your gut. Add some berries if you want a little sweetness without overdoing it.”
'Sleepmaxing': Why celebrities are obsessed
While many struggle to get enough sleep, others—especially celebrities—are diving into “sleepmaxing,” fine-tuning their rest to perfection. However, Dr. James Patel, a physician who specializes in aging research and collaborates with Vitality Labs, cautions against overanalyzing sleep.
Focusing on quality rest is great, but obsessing over sleep hours or tracking data can backfire, sometimes leading to insomnia. “Your body knows what it needs,” Patel says. “Don’t turn it into a chore.”
One study from The Lancet stuck with him: consistently getting less than six hours of sleep for a decade could shave a year off your life. It’s a reminder to take evenings seriously—eat well, unwind, and set yourself up for real rest.