We’re all busy. Our schedules are full of work meetings, school drop-offs and pick-ups, sports, and everything in between.

Consistent meals may feel impossible during our busy days. And when you finally get home, you might wonder: Does it make a difference what time you eat dinner?

Dr. Harvey Hahn, a cardiologist, says yes, and here’s why.

When you sleep matters

According to Dr. Hahn, the ideal dinner time is directly related to when you sleep. He recommends eating dinner four hours before bed, no matter your sleep schedule.

When going to sleep, your body should be in a restful state, including your gastrointestinal (GI) tract. It typically takes four hours to digest food, and if your GI tract is still working at bedtime, you won’t have a restful sleep.

He also points out that four hours before bedtime should be the cutoff for all kinds of eating, including snacking. As much as we all love a midnight snack, it can actually lead to weight gain.

Every time you eat, your body produces insulin, a hormone that helps glucose enter your blood cells.

“Now insulin is needed, but insulin is also a growth factor,” he says. “Insulin tells your body to put sugar into your cells. If you have too much sugar already in your cells, it’s going to convert that to fat–which is the last thing any of us want.”

Lowering your glucose

Along with weight gain, spikes in glucose can lead to other health risks, including heart and kidney problems. Dr. Hahn recommends lightly exercising to lower your blood sugar after eating, especially after dinner, which is typically the heaviest meal of the day.

Taking a brisk walk for 10 to 15 minutes after eating can significantly lower your blood sugar. Lifting weights, pushups, and squats can also be effective.

The size of your meals is as important as the timing. Dr. Hahn says eating smaller portions and intermittent fasting can help keep your glucose levels down.

“The mindless eating, the snacking, is a problem,” he says. “This goes back to why intermittent fasting works. The idea behind intermittent fasting is you eat less frequently, or you eat less, and then you have a smaller glucose spike.”

With everything we have going on, it may be challenging to stick to a healthy eating schedule. However, Dr. Hahn remains optimistic and encourages you to build a routine.

He says, “If you make things habitual, intentional, and mindful–and I know those words are overused–that makes a big difference.”