[mentos]

I’ve been experimenting with making my last meal of the day as far from my sleep as possible ideally waking up at 5am, drinking water / vitamins, exercising by lifting my dumb bells in my studio apartment, eating a 1k calorie breakfast and 1k calorie lunch and done with eating by ~1-2 so I have 4-6 hours to digest before bed

Best sleep I’ve ever gotten.

You don’t know what you’re missing out on until you’ve experienced not good but GREAT sleep.

if that’s too extreme avoid too much water before bed if you’re getting up to pee you are ruining your sleep

[taeric]

Meanwhile, I'm finding some of my best sleep in a while by having an espresso before bed. :D

[WesleyLivesay]

On the flip side, I get absolutely garbage sleep if I don't eat within about 1-2 hours of going to sleep.

[kalkaran]

Same - I also read a study saying 22% muscle synthesis increase with 40 grams of casein before bed and one saying protein before bed improved sleep quality.

[entropicdrifter]

So a bedtime glass of milk and small bowl of soybeans is a good move?

[kalkaran]

Yes - unless you have to wake up to pee I guess. Casein is one of the slowest absorbed proteins so it releases over 6 hours in most cases. I think soy beans is probably the same since its mixed in with fiber. If you compare it to whey isolate thats absorbed after 1. This doesn’t have the same effect.

[throw-qqqqq]

I really feel casein before bedtime improves my sleep drastically! (I have a bucket of micellar casein powder)