Get Restorative Rest

Finish eating 3 hours before going to bed for a solid night of sleep.

Digestion is an intensive physical activity for our bodies, which work hard to restore the homeostasis of our fasted state. Late evening meals and snacks can interrupt the restorative sleep processes essential to maintain good health.

Keep your cognitive ability and immune system in peak condition by having your last meal a few hours before going to bed.


Get Enough Sleep

Getting ample ZZZZ’s boost overall health and prevents overeating.

Without enough sleep, we’re prone to seek more calories than our bodies need the following day. Sleep deprivation skews our metabolism, reduces strength and stamina, and debilitates cognitive function.

Sleep as long as your body wants to. And make sure to wake up at the end of a sleep cycle to feel fully rejuvenated.

Pro tip: reverse your alarm. Set an alarm to go to bed at the same time every night. Then wake up naturally in the morning, without an alarm. You’ll not only feel more refreshed and awake, but make better food choices throughout the day.

More Tips to Improve Sleep

  • Reduce caffeine after 2pm — it remains in the body for 8 hours. 

  • Avoid alcohol — alcohol inhibits REM sleep, may impair breathing, and can contribute to insomnia. 

  • Reduce nighttime light exposure — including screen technology.

  • Keep your bedroom around 65°F — support thermoregulation through the night.

  • Relax before bed — activate your parasympathetic nervous system by taking deep cleansing breaths, and exhaling long and slow.

  • Never lie awake in bed — train your subconscious to associate the bed with sleep.

  • Wake up to sunlight  calibrate your circadian rhythm with early exposure to natural sunlight in the morning.


 

Sweet dreams, and awaken ready to reconnect with food!


Get Restorative Rest
Get Enough Sleep

Benefits of Sleep

  • Increases insulin sensitivity, reducing risk of diabetes.

  • Decreases hunger.

  • Supports healthier food choices.

  • Supports fat burning.

  • Decreases blood pressure and reduces heart attack risk.

  • Strengthens the immune system.

  • Improves emotions and mood.

  • Reduces depression and anxiety.

  • Decreases the risk of cancer and Alzheimer’s disease.

Recommended Book

Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker PhD