The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Now, of course, the volume of food that we eat also impacts our wakefulness. If we eat a lot of anything, whether or not it's ribeye steaks, rice, or cardboard, please don't eat cardboard, your stomach if it's very distended it will draw a lot of blood into your gut and you will divert blood from other tissues and you'll become sleepy.
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if your gut is full of food, there's just a large volume of food in your gut, it's going to divert a lot of blood and other critical resources away from other organs of your body, in particular, your brain, and you're going to be sleepy after eating a big meal.
So if you eat a huge breakfast, it's likely that you are going to be tired immediately after eating that breakfast unless of course you exercise very hard prior to that and you metabolize all that food very quickly.
the data is showing that eating a bunch of food and going to sleep disrupts your sleep, has been around a long time.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.