The effects of time‑restricted eating on sleep in adults: a systematic review
Summary
This systematic review analyzed six randomized controlled trials (≥14-hour daily fasting; 8–14 weeks) assessing time-restricted eating (TRE) and sleep in adults. Across studies using objective wearables and self-report tools, TRE was generally sleep-neutral: one trial reported fewer sleep disturbances, while others found small adverse changes on select outcomes (a shorter sleep duration in one study, lower sleep efficiency in two, and longer time to fall asleep in one). Overall, short- to mid-term TRE did not typically degrade sleep, but measurable effects—positive or negative—were inconsistent and appeared to depend on participant characteristics and the specific TRE schedule.
Why It Matters For Night Shift Workers and Night Owls
For people considering TRE—night-shift workers included—the evidence from randomized trials suggests that consolidating eating into a daytime window is unlikely to broadly disrupt sleep over a few months, though some individuals may experience slightly poorer efficiency or longer time to fall asleep. That means TRE can be evaluated primarily for its metabolic effects without strong expectation of sleep harm, while recognizing that sleep responses vary and data in shift-working populations remain limited; longer, more diverse trials are needed to define who benefits or is more vulnerable to small sleep trade-offs.
Notes
Open access.