No eating close to bedtime
Finishing the last meal a few hours before sleep so digestion is done by lights out
Making dinner the last thing you eat and leaving a gap of two to three hours before bed. The reasoning is simple: lying down on a full stomach can disturb sleep, and sugar late in the evening can leave people wired. Some go further and move dessert to lunchtime for the same reason. It costs nothing and pairs naturally with an early, fixed bedtime.
Who backs it
Sorted by strength of stance
- Tom BradyDoes it
Former NFL quarterback · The TB12 Method
Dinner is the last thing he eats, and on the rare occasions he has dessert he moves it to after lunch so the sugar does not keep him up. Anyone exercising at night, he adds, should finish two to three hours before sleep.
Source: CNBC Make It: Inside Tom Brady's sleep routine - Valter LongoRecommends
Biogerontologist · The Longevity Diet
Three to four hours between the last bite and bed is one of the rules on his own site, sitting directly beneath the twelve-hour window.
Source: Valter Longo: Longevity Diet for Adults
Aimed at the same thing
Other entries filed under sleep.
- HabitFREE, no cost
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 12 of 44 stacks: 5 do it, 2 recommend it, 5 have discussed it - HabitFREE, no cost
Dim the lights at night
Low, warm, low-placed light for the last few hours of the day
Backed by 6 of 44 stacks: 2 do it, 4 recommend it, 0 have discussed it - HabitFREE, no cost
Phone out of the bedroom
Charge it in another room and buy an actual alarm clock
Backed by 6 of 44 stacks: 4 do it, 2 recommend it, 0 have discussed it - HabitFREE, no cost
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
Backed by 4 of 44 stacks: 1 do it, 2 recommend it, 1 have discussed it - HabitFREE, no cost
Warm bath or shower before bed
Warm water an hour or two before sleep drops core temperature after
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost
Hot water with lemon
A mug of hot water with a slice of lemon, to start the day or wind it down
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it
Habit entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.