Eating close to bedtime? Do this to protect your sleep
The late dinner science and a protocol you can use tonight
Hola amigos,
Still in Marbella, and it hasn’t been the holiday I pictured. I’ve got a huge event in September, so I’m on calls in cafés and WhatsApp in flip flops, making sure every last detail is locked.
Meanwhile the house is a circus: kids on full volume; my mum sprained her ankle, recovered… then got hit with lumbalgia (lower back pain).
No office. No equipment. Just real life, everywhere.
Here’s what I’m relearning: when life gets loud, sleep has to become sacred. Not Netflix and chill. Netflix and fall asleep. Me and mi mujer need that last hour to actually downshift.
And honest truth?
I still sleep through the night, deep, repairing cells and grey matter, even after 10 p.m. dinners.
How? The late dinner protocol below. It’s simple, forgiving, and it works on the road. If your “holiday” looks more like a mobile office with kids and curveballs, this is for you.
1) What late eating actually does (the science, plain English)
Glucose and the 3 a.m. wake-up
High glycaemic meals (white bread, pasta, desserts) spike blood sugar, then it can drop a few hours later.
That dip can trigger adrenaline and cortisol to pull sugar back into range, and your brain reads that as “wake up now”.
Insulin sensitivity is lower at night, so the same bowl of pasta hits harder at 10 p.m. than at 6 p.m.
So what? Sequence food to steady glucose (protein and veg first), and add a short post-meal walk to flatten the curve.
Temperature and digestion
Falling core body temperature helps you fall asleep.
Big late meals raise core temperature because of the thermic effect of food and keep your system idling high.
Alcohol may knock you out faster but often fragments sleep and reduces REM through dehydration and vasodilation.
So what? Keep the room cool, take a quick lukewarm rinse, and go easy on late alcohol.
Circadian timing and signals
Bright restaurant lighting, noise, and social buzz keep the sympathetic nervous system switched on.
Melatonin is trying to wind you down, yet late calories, bright light, and alcohol send mixed messages.
Net effect: lighter sleep, more wake-ups, foggier morning.
So what? Dim lights when you get home, switch screens to night mode, and keep a predictable wind-down.
Bottom line: the issue isn’t one late dinner; it’s stacking the wrong signals at the wrong time. Fix the signals and most people sleep fine — even when the reservation runs late.
2) The Late-Dinner Protocol (and why each step works)
Before the dinner (optional insurance)
Mini-meal if the gap is huge. 6 p.m. protein + fibre (Greek yoghurt + nuts, or chicken + salad).
Why it works: Takes the edge off hunger so you don’t open with bread/fries; steadier glucose.Caffeine cut-off. Last coffee early afternoon.
Why it works: Caffeine’s half-life can push alertness past midnight.
At the table
Order matters. Lead with protein + veg, add olive oil, then slow carbs if you still want them.
Why it works: Protein/fibre slow gastric emptying and blunt the glucose spike.Pace & portion. Chew, share sides, treat dessert like a tasting, not a course.
Why it works: Smaller, slower inputs = easier night for your gut and nervous system.Alcohol timing. If you drink, make the last one 3–4 hours before lights-out; water between drinks.
Why it works: Alcohol sedates then fragments sleep, especially REM.Sauce swaps. Lemon, olive oil, herbs > sweet glazes.
Why it works: Cuts hidden sugars that drive late spikes.
Right after
Walk 10 minutes, lightly. Street, hotel corridor, or tidying at home. Conversational pace.
Why it works: Active muscle pulls glucose from the blood and nudges you from “on” to “down”.
At home / hotel
Light • cool • dark. Lamps over overheads, screens on night mode, blackout the room.
Why it works: Reinforces melatonin signals and drops core temperature.2-minute wind-down. Slow nasal breathing (4-4-8) + gentle neck/hip stretches.
Why it works: Predictable routine calms the sympathetic system.Keep supplements boring. If you already use magnesium glycinate, stick to the usual dose.
Why it works: Late-night “stacking” backfires; consistency > novelty.Protect total sleep time. If bedtime slips, reclaim minutes in the morning (push the first call, skip 6 a.m. HIIT, or take a 20-minute early-afternoon nap).
Why it works: Volume of sleep matters; intensity can wait a day.
The morning after (damage control, no drama)
Sunlight + easy movement. 10–20 minutes outside.
Why it works: Resets circadian tone and mood.Protein-forward breakfast.
Why it works: Steadies glucose so you don’t chase energy with sugar.Hold the hammer. Keep training easy (Zone 2/mobility).
Why it works: Avoids compounding stress when sleep ran short.
3) Real-world plays (so you can actually use this)
Scenario A — 10:15 p.m. client dinner, two courses, a glass of wine
Main = fish or steak + greens; sauces on the side.
Share a few bites of carbs/dessert.
Last drink with the main.
10-minute walk leaving the restaurant or at home.
Lights low, room cool, 2-minute wind-down.
Morning: push the hardest meeting 30 minutes; swap intervals for an easy ride/walk.
Scenario B — Travel week, hotel at 11 p.m., room service is calling
Order protein + veg (omelette, grilled chicken, salmon, big salad).
Skip fries; ask for olive oil + lemon.
10-minute corridor laps.
Blackout room (mask + earplugs if needed).
Identical wind-down every night so your brain recognises it.
Scenario C — Big carb craving after a tough day
Have the carbs — after protein/veg; consider a half-portion.
Walk 10 minutes.
Result: better sleep, human at 7 a.m.
Leadership note
Teams mirror leaders. Model sane sleep after social nights: move a stand-up by 15 minutes, arrive calm, and make one better decision before 10 a.m. That’s culture change and not theatre.
Executive takeaway
You can’t control every dinner. You can control the edges: what hits your plate first, when the last drink lands, a 10-minute walk, dim lights, a cool room, and a simple wind-down. Nail those, and you’ll eat late and still sleep like a CEO.
That’s it, amigos. Hasta la vista!
P.S. Private coaching slots are full until 15 September at least. If you want something actionable now, try the Health Score below — it benchmarks you against industry peers and gives you quick wins. Two minutes. Clear next steps. Give it a go.