2

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If you have adjusted your meal timing or content for better sleep, what has worked?

Answered on August 19, 2014
Created February 04, 2013 at 2:16 PM

So yeah, the title. Plus any other things that have been The Deciding Factor in your sleep quality.

I've been healing from a spinal fusion following a fracture and lately I've had some serious issues falling asleep (it used to just be staying asleep) so I'm trying to tweak things as best I can.

Medium avatar

(389)

on February 04, 2013
at 04:04 PM

Correct. Haha good catch. PRIOR to 2-3pm is essential!

0e395acc856e3353f3f5892e6b09b0e7

(1227)

on February 04, 2013
at 03:53 PM

Do you mean no caffeine after 2-3 pm.

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9 Answers

2
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on February 04, 2013
at 02:26 PM

Recently heard on Robb Wolf's podcast that the insulin released after eating carbs can lower cortisol, making it easier to fall asleep. So, evening starch could be good.

1
Ebb10603524dd22621c1155dd7ddf106

(19150)

on February 04, 2013
at 02:28 PM

Things that have personally helped me noticeably:

  • Regular physical activity
  • Enjoy denser, starchy carbs more so at dinner than lunch or breakfast time.
  • I don't think there's a "stop eating X hours before bed" rule that works for everyone. For me, I make sure it's at least 1 hour -- ideally about 2-3.

0
Ef32d6cc543a74319464e2100e5a9ffd

on February 04, 2013
at 09:57 PM

Taking Vitamin D in the morning and magnesium at night (in the form of ZMA) has helped a lot. Also quitting VLC and IF as well as installing F.lux on my Macbook. I sleep so soundly now 8-9 hours/night when I used to be a light sleeper and get about 7 hours with a period of wakefulness in the 1-3 am range. I am beyond ecstatic with my sleep now.

I do think one thing that improved things was having breakfast by 9:00 as opposed to holding out as long as I could when I was IFing. I read somewhere that this helps cortisol regulation.

0
C657d176db6f11f98aeb2a89071e3281

on February 04, 2013
at 09:03 PM

I darkened my room. It is pitch black now. Since I have to go to bed late, this allows me to get more dark time instead of having the sun show up in the a.m. I also dim the house lights and do relaxation/meditation before bed instead of being on the computer. As far as when to stop eating, it depends on your schedule. I don't have my first meal (usually) before 2 pm so I definitely won't be stopping my food consumption by 3 or 4 pm! Adjust to your schedule.

0
64433a05384cd9717c1aa6bf7e98b661

(15236)

on February 04, 2013
at 07:15 PM

Turn the TV off and dim the lights when the sun goes down. Light suppresses melatonin release.

And I agree with taking Mg and avoiding caffeine after noon. Epsom salt bath is another good way to relax and get Mg.

0
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on February 04, 2013
at 04:04 PM

I actually stop eating at about 4pm or before. I go to sleep around 9:30-10.

If I am digesting food at all, I can't seem to sleep, so this works for me.

0
Medium avatar

(389)

on February 04, 2013
at 03:48 PM

No caffeine prior to 2-3 pm. No big meals 3 hours prior to bedtime.

0e395acc856e3353f3f5892e6b09b0e7

(1227)

on February 04, 2013
at 03:53 PM

Do you mean no caffeine after 2-3 pm.

Medium avatar

(389)

on February 04, 2013
at 04:04 PM

Correct. Haha good catch. PRIOR to 2-3pm is essential!

0
24c27817ad9ac518946dda4a131737b5

on February 04, 2013
at 03:15 PM

I have a "no green tea after 12 noon" rule. Caffeine and sugar consumption tend to push my sleep cycle forward by an average of several minutes each day.

0
19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on February 04, 2013
at 03:10 PM

What has worked for me is a heavy workout after 7:30, starches and some magnesium. Then I fall asleep really well. No wird on what to do to get me back to sleep when I wake up midway.

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