Leave a gap of about 2 hours before sleep, and up to 3 hours if practical, between your last meal and bedtime. The main rationale is to support better sleep and overnight physiology by avoiding a full stomach and keeping insulin and blood glucose lower during the early night, which may also help growth hormone release and nighttime cardiovascular recovery. If you’re genuinely hungry enough that it would disrupt sleep, a small, light snack is a reasonable exception.
1 / 17
“I personally like to eat my last meal at least three hours before going to bed.”
huberman · Eating for Better Sleep & Foods that Improve Metabolic Health | Dr. Marie-Pierre St-Onge · Jun 8, 2026 · 38:54 · open ↗