To optimize health, it is recommended to turn off screens 60 minutes before bedtime, have your last meal 4 hours before sleeping, and go to bed at a fixed time every evening.

noli's read

These recommendations are based on the principles of sleep hygiene and chronobiology. Stopping screen use aims to limit exposure to blue light, which can delay melatonin secretion, although the actual impact varies according to individual sensitivity (observational studies and systematic reviews). Fasting for 4 hours before bedtime is an interesting approach to improve the quality of deep sleep by avoiding active digestion processes during the night, although direct clinical evidence for this specific interval is still limited compared to standard recommendations of 2 to 3 hours (observational studies). The consistency of bedtime is a pillar supported by numerous meta-analyses showing that a stable circadian rhythm is correlated with better metabolic and cognitive health. The approach is consistent with best practices, although the magnitude of individual benefits may vary. None of these recommendations are dangerous, but they require strict discipline that may not be suited to all lifestyles.

the sources

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6. 6Roenneberg T. 2023