Finish dinner ≥3h pre-bed for smoother sleep
Why it matters
To fall asleep, your body needs to shift out of “wake” mode and reduce nervous system arousal. A sleep buffer combo includes three key elements: an early dinner, dimming lights, and relaxing practices, helping your body and mind transition into nighttime mode. Studies show this combination shortens the time it takes to fall asleep and increases deep sleep
How to do it
- Eat dinner at least 3 hours before bed
- After dinner, reduce bright lights, movement, and information intake
- Do your wind-down routine (breathing + PMR)
Science snap
Combining an early dinner, dimmed lights, and relaxation can reduce sleep onset time by an average of 15 minutes and improve sleep quality
Contra-Note
There are no known contraindications for healthy adults. This is not medical advice. If you have any health conditions or are undergoing treatment, consult your doctor
Contra-Note
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You’ve taken the step — well done!
This is just one piece: complete the full Body Track and turn small steps into big changes
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You’ve taken the step — well done!
This is just one piece: complete the full Mind Track and turn small steps into big changes
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Mechanism & Key fact
Late meals, exposure to bright lights, and mental stimulation in the evening can keep the body’s nervous system in a state of alertness, raising cortisol levels and delaying the onset of deep sleep phases. By creating a “sleep buffer” that combines an early dinner, dim lighting, and relaxing activities like breathing exercises or meditation, the body shifts into rest mode more easily. Research shows that this combination can lower evening cortisol levels by up to 40%, leading to faster sleep onset, deeper sleep stages, and fewer nighttime awakenings. Maintaining this buffer routine supports circadian rhythms and overall sleep quality
Pro tips & Myth-buster
- Avoid bright screens at least an hour before bed
- Choose lighter meals for dinner
- Myth: “Relaxation isn’t needed if you’re tired.” — Fact: Fatigue doesn’t equal relaxation
- Myth: “You must do all three steps every time.” — Fact: Even one buffer step can help