Stopping Meals Three Hours Before Sleep May Protect Heart, Study Finds - Video

Stopping food intake three hours before bedtime and modestly extending the overnight fasting window improved blood pressure, heart rhythm patterns, and blood-sugar control in adults at elevated cardiometabolic risk, according to new research from Northwestern Medicine.

The study, published Feb. 12 in Arteriosclerosis, Thrombosis, and Vascular Biology, examined whether aligning time-restricted eating with the body’s natural circadian rhythm could enhance cardiovascular and metabolic health. Importantly, participants did not reduce calories; the intervention focused entirely on when they ate.

The 7.5-week trial included 39 overweight or obese adults aged 36 to 75. Participants were assigned either to extend their overnight fasting window to 13–16 hours or to maintain their usual 11–13 hour fasting period. Those in the intervention group stopped eating at least three hours before bedtime and dimmed lights in the evening to support circadian alignment. Adherence was high, at nearly 90%.

Compared with the control group, participants who adjusted their eating schedule experienced measurable improvements. Nighttime blood pressure fell by 3.5%, and heart rate decreased by 5%, reflecting a healthier day–night cardiovascular rhythm. Stronger nighttime dips in blood pressure and heart rate are associated with better heart health.

Daytime glucose control also improved. When given glucose, participants in the extended fasting group showed more effective insulin release, suggesting improved pancreatic responsiveness and steadier blood sugar regulation.

Researchers emphasized that cardiometabolic health depends not only on how much or what people eat, but also on meal timing relative to sleep. With only a small percentage of U.S. adults meeting criteria for optimal cardiometabolic health, aligning eating patterns with natural sleep–wake cycles may offer a practical, non-pharmacological strategy to reduce long-term risk. Larger multi-center trials are planned to confirm these findings.

REFERENCE: Daniela Grimaldi, Kathryn J. Reid, Sabra M. Abbott, Kristen L. Knutson, Phyllis C. Zee. Sleep-Aligned Extended Overnight Fasting Improves Nighttime and Daytime Cardiometabolic Function. Arteriosclerosis, Thrombosis, and Vascular Biology, 2026; DOI: 10.1161/ATVBAHA.125.323355