🍳 Issue #17 | The 3 A.M. Wake-Up You Can Blame on Dinner

You know that middle-of-the-night wide-awake moment that feels like anxiety? It might actually be blood sugar. Spikes and crashes mess with cortisol, your alertness hormone, which doesn’t care that it’s 3 a.m.

Dinner should be balanced: protein, fiber, and healthy fats. Think salmon, roasted veggies, and quinoa — not pasta and wine (sorry). If you get hungry before bed, have a spoon of almond butter or Greek yogurt to keep glucose steady through the night.

Aim to finish eating 2–3 hours before bed. Digestion and deep rest don’t mix.

Eat to Sleep: What to Eat & When to Eat It for a Good Night’s Sleep by Karman Meyer — a beautifully simple cookbook that connects everyday meals to better rest. It’s packed with dinner ideas that balance blood sugar and boost melatonin naturally.
👉 Check it out here

Try this tonight: Swap dessert for an herbal tea and see if your 3 a.m. wake-ups disappear. Sometimes better sleep starts in the kitchen.

Night night,
Bri

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_{*These statements have not been evaluated by the Food and Drug Administration.}

Disclaimer: I’m not a doctor — just sharing research and practical tips. Always talk with your healthcare provider before making big changes to your sleep or health routines. Some links I share may be affiliate links, which means I may earn a small commission if you purchase through them (at no extra cost to you).