Bio-Hack 5: Stop Eating 2 Hours Before Bed
Intro:
Have you started to notice a difference in your hunger levels or overall health after adding more protein and fiber to your meals? If so, bio hack #4 is paying off.
This week’s bio-hack is one that not only impacts your sleep quality but can also improve your body composition over time.
Bio-Hack 5: Stop Eating 2 Hours Before Bed
Late-night snacking may feel harmless, but it can disrupt your sleep and has been linked to weight gain. A study published in the American Journal of Clinical Nutrition found that people who ate closer to bedtime were more likely to have higher body fat levels compared to those who didn’t.
Why does this happen? At night, our willpower is at its lowest, making portion control and food choices harder to manage. Additionally, eating before bed can interfere with your body’s natural repair and recovery processes, making it harder to achieve restful sleep.
The good news is that, like any habit, avoiding food 2 hours before bedtime can feel effortless once you stick to it. Your body will adapt, and over time, this simple change can result in better sleep, improved energy levels, and reduced caloric intake without feeling deprived.
Real-Life Examples to Build the Habit:
Establish a Cutoff Time: If you usually go to bed at 10:30 PM, aim to finish eating by 8:30 PM. Setting an alarm or reminder on your phone can help solidify this habit.
Plan a Satisfying Dinner: Make your evening meal filling with protein, healthy fats, and fiber-rich veggies. This reduces the temptation to snack later.
Drink Herbal Tea: If you feel the urge to snack, sip on herbal teas like chamomile or peppermint. They can help curb cravings while also signaling to your body that it’s time to wind down.
Brush Your Teeth: Brushing your teeth after dinner can act as a mental cue to stop eating. Plus, you’ll be less tempted to snack knowing you’ll have to brush again!
Prep a Morning Meal Instead: Channel your late-night cravings into a productive habit by preparing your breakfast for the next day. It shifts your focus and sets you up for success.
Travel Tip: If you're in a new time zone or dealing with late-night meals while traveling, try to eat lighter portions closer to bedtime, like a small salad or soup.
Conclusion:
This week, I challenge you to avoid eating 2 hours before bed and observe the changes in your sleep quality and morning energy. You might be surprised how much better you feel and how natural it becomes over time.
Remember, small adjustments like this one compound into big results when you stay consistent. Let’s keep stacking these wins and building a healthier, more energized version of ourselves.
Stay strong, stay disciplined, and check out the next post for a recap of all 5 bio hacks!