Not eating 3 hours before bed improves heart health, Northwestern study finds

Abstaining from food three hours before bed may help Heart healthAccording to a recent study conducted by Northwestern University.

Extending an overnight fast to two hours, turning off the lights and not eating for three hours before bed, has been shown to improve cardiovascular and metabolic health.

The results were observed between middle age and the elderlywho are more susceptible to cardiovascular disease, as stated in a university press release.

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Time-restricted eating has increased in popularity recently due to its ability to improve and help heart health Weight lossThe researchers noted.

“But most studies have focused on how long people fast, not on how their fasting fits into their sleep schedule, a key factor in regulating metabolism,” the study authors wrote.

A recent study has found that time-restricted eating during the sleep cycle can improve heart health. (Istock)

The roughly eight-week study, published in the journal Atherosclerosis, Thrombosis and Vascular Biology, examined 39 people Overweight and obesity Participants are between 36 and 75 years old. The intervention group was composed of 80% women.

Participants completed either an extended night Fasting intervention – From 13 to 16 hours – or “usual fasting” from 11 to 13 hours. Both groups turned off the lights three hours before bedtime.

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People who finished eating at least three hours before going to bed saw “meaningful improvements” compared to participants who continued their usual eating routine.

Those improvements included a 3.5% drop in blood pressure and a 5% drop in heart rate, as well as a “more normal decline” in both measurements during sleep, which is “an important sign of Cardiovascular health“, the researchers found.

People who did not eat three hours before bedtime saw a decrease in blood pressure and heart rate. (Istock)

The fasting participants’ hearts also beat faster during the day when they were active and slower at night when they were resting — a pattern associated with better heart health.

Those who abstained from eating also had a better day Control blood sugarWhich means the pancreas responds “more efficiently” when challenged with glucose, “suggesting it can release insulin more effectively and keep blood sugar stable.”

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First author Dr. Daniela Grimaldi, Associate Professor of Neuroscience in the Department of Neurology Sleep medicine Researchers at Northwestern University Feinberg School of Medicine commented on these findings in a statement.

“Timing our fasting window to work with the body’s natural wake-sleep rhythms can improve coordination between heart, metabolism, and sleep, all of which work together to protect cardiovascular health,” she said.

Intervention participants experienced lower resting heart rates. (Istock)

Grimaldi noted that she and her fellow researchers were “really excited” about the continued improvements that have been shown.

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“Because a relatively simple change in meal timing can simultaneously improve autonomic balance during the night, blood pressure “Dipping, regulating heart rate and glucose metabolism in the morning, all without restricting calories or losing weight, has been great,” she told Fox News Digital.

Grimaldi pointed out that the three-hour fasting period before bedtime is “critical,” because it occurs when melatonin rises and the body shifts toward sleep, “a period in which food intake disrupts the metabolism.”

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Sleep expert Dr. Wendy Troxel, a senior behavioral specialist at the RAND Corporation and a licensed clinical psychologist in Utah, emphasized the study’s high compliance rate, at nearly 90%.

“The high compliance rates suggest that this approach may be feasible and sustainable in real life and could have a clear impact on improving cardiovascular health,” Troxel, who was not involved in the study, told Fox News Digital.

One researcher pointed out that the three-hour fasting period before bed is considered “critical,” because this is the period of time in which melatonin rises and the body shifts toward sleep. (Istock)

She added that the findings add to the growing research linking sleep, circadian rhythms, and cardiovascular health. “In fact, the American Heart Association now recognises Healthy sleep As one of the eight basic pillars of heart health.”

Limitations and future research

Looking ahead, the researchers plan to expand the study to include larger, multicenter trials to determine whether the benefits persist or “translate to a reduction in cardiovascular disease or diabetes.”

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Future studies could also explore the potential benefits of extending the period of time-restricted eating.

“We also want to test this specifically in people with high blood pressure or diabetes, [who] “It might be more useful,” Grimaldi shared. “Exploring how to combine this with other behavioral interventions, such as exercise or morning light exposure, could help us develop more comprehensive strategies.” Heart and metabolic health“.

The hearts of the fasting participants beat faster during the day when they are active, and slower at night when they are resting, a pattern associated with better heart health. (Istock)

the High percentage of women Grimaldi acknowledged that this poses a limitation of the study, because it limits the ability to draw “definitive conclusions” about gender differences.

“We need powered studies to examine gender differences,” she said. “In addition, our 7.5-week intervention was long enough to show physiological changes, but not long enough to see effects on weight or long-term health outcomes.”

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Northwestern University reported that only 6.8% of US adults had optimal cardiovascular health from 2017 to 2018.

These conditions can lead to chronic diseases, including type 2 diabetes, cardiovascular disease, and non-alcoholic fatty liver disease. Heart disease is the No. 1 global killer, according to the CDC.