For those with high blood sugar and diabetes, it is not advised to be hungry for a long time to avoid sugar spikes and lows. And so, according to experts, managing diabetes through insulin regulation is extremely important.

While insulin—a hormone that moves sugar from your blood into your cells—is one of the main factors that need proper regulation, doctors say certain lifestyle factors can help prevent or improve its resistance—and one among them is when you eat dinner.

Doctors say insulin resistance happens when your body stops responding well to the insulin it produces. While glucose provides energy, the cells in your body get locked with diabetes, and the key to opening them is insulin. However, if you do not produce enough insulin, then not enough cells will be unlocked and glucose will build up in your blood.

So, when insulin resistance happens, higher blood glucose levels lead to an increased risk of prediabetes and type 2 diabetes.

For those who have insulin resistance, the best time to have their night meal, according to experts, is around two to three hours before bed. Doctors say it gives your body enough time to digest and stabilise blood sugar levels.

While eating a considerable time before sleeping helps regulate blood sugar, if you have dinner right before hitting the bed, it can significantly disrupt your circadian rhythms, impair glucose metabolism, and cause higher fasting blood sugar levels in the morning. In a long time, this disruption also affects your hunger, causes sleep issues, and creates hormone imbalances as well, making you more insulin resistant later at night.

According to studies, not just insulin and blood sugar issues, you may also have problems like higher BMI and triglycerides if you eat late at night with diabetes. Additional research also links late dinner time to greater odds of developing metabolic syndro a condition that often includes insulin resistance.

A few benefits of early eating also include the body’s insulin-producing cells to rest and repair in a fasting state while you sleep, keeping them healthy and functioning optimally. And so, most doctors would suggest you eat your dinner by 6 p.m. instead of 9 p.m.

However, since everyone’s bodies and schedules are different, you can tweak it a little bit as well.

While your dinner timings are important for diabetes management, a few other lifestyle changes that help you manage blood sugar levels include:

Apart from carbohydrates, you must also incorporate fibre-rich vegetables, lean proteins, and healthy fats in every meal.

Regular workouts and exercise can help you respond better to insulin. According to studies, just a 20-minute walk after dinner can be a mood booster as well as help you protect against insulin resistance and high blood sugar.

It is important to eat your meals regularly throughout the day

Getting high-quality sleep for at least 7-8 hours daily is extremely important to your overall health and helps make you more insulin-sensitive.

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