Nutrition & Timing

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.

Sample Evening Meal Timeline

• 18:00 -Main dinner: lean protein, complex carbs, vegetables.
• 20:00 -Optional snack: banana + almond butter if hungry.
• 21:00 -Last fluids; taper to sips only before bed.

Caffeine Sensitivity Guide

Half-life averages 5-7 hours but ranges 3-12. Slow metabolizers should cut off by noon and track latency in the Sleep Tracker.