Sleep and Nutrition: Pre-Sleep Snacks, and How Your Diet Impacts Your Sleep

The Stronger By Science Podcast

The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and discuss how macronutrient distributions influence sleep. They also answer a few listener questions about pre-sleep protein and about the impact of eating meals right before bedtime.

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TIME STAMPS

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/

• Intro (0:00)
• What’s on your mind? (0:27)
• Plugs (10:03)
• Sweet Dreams cereal (13:53)
• Other pre-sleep food brands/claims – Nightfood and Sleepy Chocolate (36:06)
• Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian (44:33)
• Recommendations for pre-sleep meal/snacks (1:30:14)
• How macronutrient distributions influence sleep (1:37:06)
• Sugar/Carbohydrates (1:46:40)
• Protein (2:01:20)
• Fat (2:03:47)
• General wrap-up and final thoughts (2:07:20)

Listener Questions:

• Should you still eat protein before bed if doing so decreases sleep quality? (2:10:57)
• Do you need a slow-digesting protein before sleep? (2:15:09)
• Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed? (2:25:09)

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.