Eating late at night, including snacks, can be harmful to health. A new study published in an international medical journal shows that aligning meal times with the body’s natural biological clock can improve sleep-wake cycles and have positive effects on heart and metabolic health.

Experts say disruptions in the cardiometabolic system are linked to several chronic conditions, including heart disease, type 2 diabetes, and non-alcoholic fatty liver disease. The research also found that regulating meal times can, in some cases, offer benefits comparable to traditional calorie-reducing diets.

The study included 39 overweight or obese participants aged 36 to 75. Over seven and a half weeks, one group was instructed to maintain a 13- to 16-hour fasting window at night, while the other group continued their regular eating schedule.

Results showed that participants who avoided late-night eating experienced significant improvements in heart health. Their nighttime blood pressure dropped by about 3.5 percent, and heart rate decreased by roughly 5 percent—indicators of a healthier cardiovascular system.

Experts note that in a healthy body, heart rate and blood pressure naturally rise during the day and fall at night. This biological rhythm is linked to better heart health, and late-night eating can disrupt this balance.

The study also found improved blood sugar control during daytime hours. Participants’ pancreases released insulin more effectively in response to glucose intake, helping maintain stable blood sugar levels.

According to experts, avoiding late-night snacks and organizing meal times can be highly beneficial for overall health, especially for individuals with heart conditions or diabetes, providing long-term health advantages.