Bryan Johnson· Author
Best if your final meal of the day is 4 hours before sleep. No snacking.
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Best if your final meal of the day is 4 hours before sleep. No snacking.
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Eat your final food four hours before bed.
+ final meal/snack 4 hours before bed
final meal/snack 4 hours before bed
final meal/sack 4 hrs before sleep
1. final food 4 hr before bed
+ final meal/snack 4 hours before bed
Eat your final meal of the day 2-8 hours before bed.
+ final food 4 hr before bed
eat final meal/snack 4 hrs before bed
+ final meal 4 hrs before bed
final food 4 hr before bed
eat your final meal of the day 2-4 hours before bed.
I have my final meal of the day at around noon. And so that's roughly 8 and a half hours before my bedtime. I do that with the specific objective of lowering my resting heart rate.
So you're going to start with food. You're going to eat earlier and lighter. So start with two hours move your way on back.
So for example, when you eat food close to bedtime, your heart rate goes up. And when your heart rate goes up, your sleep quality goes down.
Number two is that you want to have your final meal of the day at least 4 hours before bed. You can experiment with 2, three, four, five, six, seven. I have my last meal of the day around 8 hours or so before my bedtime and that allows my body to digest food. You're going to find when you eat earlier, you're going to find that it will give your body time to digest and will lower your heart rate and improve your sleep.
So eat earlier and lighter to achieve high quality sleep.
I have my final meal of the day 4 hours before bed because it lowers my resting heart rate, increases melatonin production, and deepens my sleep, improving how I show up every single day.
So the way you do that, one is you have your final meal of the day 4 hours before bed. >> Yeah, I know. I know. I hear you. >> And no snacks. >> No snack. No food. So if your bedtime's at 10:00, at 6:00 p.m. you're done.
A longer interval between one's last meal and bed time (about 4 vs. 2 hours) is associated with a lower overnight heart rate.