In Depth Protocol

The Timing (The Thermal Gap): Digestion is thermogenic (it generates heat). Deep sleep, however, requires your core body temperature to drop by ~1°C. Eating a heavy meal (especially fatty ones) less than 2–3 hours before bed acts like an internal furnace, fighting this cooling process and significantly lowering sleep efficiency. Digestion also requires blood, taking away repair resources used in sleep to repair body and brain. The Serotonin Hack: Research shows that High Glycemic Index carbs are the superior pre-sleep fuel. They spike insulin, which drives competing amino acids into muscles but leaves Tryptophan in the bloodstream. This allows Tryptophan to cross the blood-brain barrier and convert into Melatonin, reducing the time it takes to fall asleep by ~50% (from 17 min to 9 min).