3. Measure your resting heart rate before bed. After years of working to master high quality sleep, my RHR before bed is the single strongest predictor of whether I'll get high quality or low quality sleep.

Eating earlier will lower your RHR at bedtime.

4. If you're out late with friends or family, feel free to eat for the social occasion. Just try to light foods lightly.

4. Eating late at night can interfere with your circadian rhythm, negatively effecting sleep patters.

5. Eating late is asking the body to do two things at the same time: digest food and run sleep processes. This creates a body traffic jam.

6. Eating late can increase plasma cortisol levels, a stress hormone that can further affect metabolism and sleep quality.

What to do:

1. Experiment with eating earlier. Start with your last meal of the day 2 hours before bed and then try to 3, 4, 5, and 6 hours.

1. Eating too close to bedtime increases how long you're awake at night. This leads you to wanting to stay in bed longer to feel rested.

2. High fat intake before bed can lower sleep efficiency and cause a longer time to fall asleep. Late-night eating is also associated with reduced fatty acid oxidation (body is less efficient at breaking down fats during sleep). Also can cause weight gain and potentially obesity…

3. Consuming large meals or certain foods (spicy or high-fat foods) before bed can cause digestive issues like heartburn, which can disrupt sleep.

Eating too close to bed is bad for your sleep, health and work performance.

Here's why 🧵