Food Timing & Sleep: What to Eat (and When) for Better Rest

This episode explains how evening food timing, hydration patterns, alcohol, and sugar intake influence the 2–3 AM cortisol spike and sleep depth. Your sleep starts at dinner, not at bedtime.We’ll talk about:Why the 2–3 AM wakeup is often a blood sugar and cortisol pattern, not anxietyHow alcohol sedates you but blocks deep sleep repairThe sugar → insulin → cortisol loop and how it shows up overnightHow hydration affects heart rate and nervous system downshiftingA simple, supportive dinner plate for steadier sleepPapaya or kiwi as digestive supportA grounded herbal tea ritual to signal “the day is done”No restriction. No perfection. Just nervous system pacing and timing your food so your body feels resourced enough to rest.Your body wants to sleep. We’re just setting the conditions that let it.Have a specific topic you want me to cover? Send me a text! Substack blog: https://oliviabellco.substack.comWebsite: https://oliviabell.coI hope you find some time today for some peace, some plants and some paws!☮️🌿🐾Jo