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AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More
Huberman Lab
The Impact of Food Intake on Sleep and Growth Hormone Output
Timing food intake is critical for optimizing sleep quality and growth hormone production. Avoiding food in the two hours leading up to sleep enhances slow wave sleep and growth hormone output. However, going to bed too hungry can interfere with sleep onset, making it essential to balance food intake appropriately. Ideally, individuals should have a gap of two to four hours between their last meal and bedtime, as this maximizes the benefits for sleep quality. If hunger persists close to bedtime, consuming a small amount of food is acceptable, but large meals should be avoided to prevent disrupting slow wave sleep. The main priority should be to achieve restful sleep rather than strictly adhering to fasting guidelines that may hinder sleep onset.
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