Metabolic Alignment
Nutrition & Timing
Align food, caffeine, and alcohol timing with your sleep drive to protect deep and REM sleep.
Caffeine & Alcohol Rules
- Last caffeine 8–10 hours before bedtime; earlier cutoff if you metabolize slowly.
- Alcohol fragments sleep; stop 3–4 hours pre-bed and hydrate 500 ml water.
Meal Timing
- Dinner 2–3 hours before bed; favor light protein + complex carbs to avoid reflux.
- Keep late snacks small: banana + almond butter or kiwi + yogurt to support serotonin precursors.
- Align fasting windows with Sleep Schedule for stable rhythms.
Sleep-Supportive Nutrients
- Magnesium (food sources: pumpkin seeds, almonds); pair with pre-sleep breathwork from Cognitive & Relaxation.
- Tryptophan + complex carbs: oats, turkey, chickpeas to aid serotonin/melatonin pathways.
- Omega-3s (fatty fish, flax) for anti-inflammatory support linked to sleep quality.
Hydration & Digestion
- Front-load water earlier; taper 2 hours pre-bed to reduce nocturnal awakenings.
- Manage reflux triggers: avoid heavy fried foods late; elevate head if needed.