Diet & Sleep

Anyone who has gone to bed immediately after eating a large meal can likely relate to the associated sleep disruptions. As sleep expert Matt Walker explained in episode #58, it is recommended that you stop eating at least 3 hours before bed, for 2 key reasons:

You’re more likely to experience digestive issues when you lay down immediately after eating a large meal.
Digestion can raise your core body temperature, which can disrupt sleep quality.

In addition to food intake impacting sleep, many people are not aware that sleep quality can actually impact your food intake as well — creating a vicious cycle. When you are sleep-deprived, you increase production of a hormone called ghrelin (which makes you want to eat more) and suppress a hormone called leptin (which promotes satiety). This means that sleep deprivation can actually change your appetite profile, causing you both to eat more and feel less satisfied.

Below is a collection of content diving deeper into the relationship between food and sleep. For more information on sleep, I would strongly recommend listening to our 7-part series with sleep expert, Matthew Walker, Ph.D. where we discuss everything you need to know about sleep, its impact on your health, and how to improve your sleep.

Longevity

AMA

Fasting, well-balanced diets, alcohol, exercise for busy people, wearables, emotional health, assessing cardiovascular health, and more

Ep. #336 (AMA #68)

Longevity

Podcast Episode

Longevity 101

Ep. #311

Sleep

Free Article

Does the timing of sleep loss during the night impact subsequent negative metabolic effects?

Sleep

Guest Episode

Understanding sleep and how to improve it

Ep. #221 with Matthew Walker, Ph.D.

Sleep

Guest Episode

Is it bad to eat food too close to bedtime?

with Matthew Walker Ph.D.

Sleep

Guest Episode

How fasting can impact sleep

with Matthew Walker, Ph.D.

Sleep

Guest Episode

Dieting while sleep deprived

with Matthew Walker Ph.D.

Diet & Sleep

Guest Episode

How is appetite affected by our sleep quality?

with Matthew Walker Ph.D.

Risks

Podcast Episode

#202 – Peter on nutrition, disease prevention, sleep, and more — looking back on the last 100 episodes

Mental & Emotional Health

Guest Episode

Alcohol, sleep, and stress: A self-fulfilling prophecy

with Matthew Walker, Ph.D.

Sleep

The impact of alcohol on sleep

Sleep

Guest Episode

How alcohol disrupts sleep and contributes to Alzheimer’s disease

with Matthew Walker Ph.D.

Risks

Sleep and insulin resistance

with Matthew Walker, Ph.D.

Exercise

AMA

Heart rate variability (HRV), alcohol, sleep, and more

Ep. #193 (AMA #31)

Nutrition

AMA

Body composition methods tour de force, insulin resistance, and Topo Chico

Ep. #136 (AMA #17)

Sleep

Guest Episode

Fasting, gut health, blue light, caffeine, REM sleep, and more

Ep. #127 with Matthew Walker, Ph.D.

Sleep

Guest Episode

Sleep and immune function, chronotypes, hygiene tips, and more

Ep. #126 with Matthew Walker, Ph.D.

Nutrition

Guest Episode

Part I of II: Ketogenic diet, exogenous ketones, and exercise

Ep. #116 with Dom D'Agostino, Ph.D.

Sleep

Guest Episode

Strategies for sleeping more, sleeping better, and avoiding things that are disrupting sleep

Ep. #58 with Matthew Walker Ph.D.

Nutrition

AMA

The Nothingburger — results from Peter’s week-long fast between two weeks of nutritional ketosis — and answering questions on all things fasting

Ep. #11 (AMA #2)