Dine at least 4 hours before bedtime to optimize digestion, reduce resting heart rate, and improve sleep quality.

noli's read

The idea that eating late impacts sleep is supported by research on circadian rhythms. Observational studies and randomized controlled trials (RCTs) indicate that late caloric consumption can indeed increase core body temperature and maintain a higher heart rate, which delays the onset of deep sleep phases. However, the 4-hour recommendation is an optimized interpretation: while science confirms that a delay is beneficial, most meta-analyses suggest that an interval of 2 to 3 hours is often sufficient for the majority of individuals to mitigate these effects. There is no rigorous evidence establishing that 4 hours is a biological threshold universally superior to 3 hours. The approach is therefore scientifically consistent in its metabolic intent, although the specific figure is a customization rather than a strict clinical standard.

the sources

1. 1Garolla A, Torino M, Sartini B, et al. 2013
2. 2Gundersen TD, Jørgensen N, Andersson AM, et al. 2015
3. 3Blueprint Protocol (protocol.bryanjohnson.com, CC BY-NC)