Practical Guides8 min readBy Qumfy Sleep Team
Meal Timing & Sleep: When & What to Eat
Learn how meal timing and food choices affect sleep quality. Evidence-based guidelines for meals, snacks, caffeine, and alcohol.
Key Points
- Finish dinner 3+ hours before bed to allow digestionAvoid caffeine after 2 PM (half-life is 5-6 hours)Limit alcohol—it fragments sleep and suppresses REMSmall protein/carb snack OK if needed (e.g., crackers + cheese)Heavy, spicy, or fatty foods too close to bed can cause discomfort
The Caffeine Curve
Caffeine blocks adenosine receptors, reducing sleep pressure. With a 5-6 hour half-life, afternoon coffee affects bedtime. Example: 200mg caffeine at 2 PM means 100mg still active at 8 PM, 50mg at 2 AM. Sensitive individuals should stop caffeine at noon or earlier.
Alcohol & Sleep Architecture
Alcohol is a sedative, not a sleep aid. It helps you fall asleep faster but causes: fragmented second-half sleep, REM suppression, increased waking, and dehydration. Limit to 1 drink, finish 3+ hours before bed.
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