How long before bed should I stop eating?

Finish meals 2-3 hours before bed for digestion to be complete. This reduces the digestive process that interferes with your body's natural sleep induction. When you eat later, your metabolism raises your core body temperature. The blood is flowing to the stomach and will not facilitate the cooling down necessary for sleep to be initiated. I teach clients to have balanced dinner times to match their sleep schedule.

Core temperature regulation is a critical requirement for sleep. The heat produced by this process can counteract the natural cooling required for sleep. This interference with heat production can slow melatonin secretion. I can observe changes in these throughout the day, as seen with wearable devices. When I see people who consume food within 90 minutes of going to bed, their core temperature at sleep initiation is 2 degrees higher than that of those who do not. Their sleep latency is increased by 50%.

Address the different meals' content. Fats take 4+ hours to digest. Eat fat-rich meals, such as steak dinners, by 6 PM for a 10 PM bedtime. Light snacks, such as bananas, take approximately 90 minutes to digest. Complex carbohydrates, which feed the brain, paired with lean proteins, create a more smoothly running machine that requires less thermal conflict. My choice is oatmeal with almonds 2.5 hours before bed. This gives nutrients but requires no thermal disturbance.

The timing of hydration requires special consideration. Drink water and other fluids at least three hours before going to bed. Decrease intake during the last ninety minutes before rest. Herbal teas are an exception as they encourage relaxation without distracting the stomach due to digestion. I take my previous sips of fluid one hour before sleep. This helps the bladder remain unfilled during the night while the body maintains its normal function.

Read the full article: 10 Science-Backed Ways to Fall Asleep Faster