Sleep and Nutrition: Pre-Sleep Snacks, and How Your Diet Impacts Your Sleep (Episode 118)

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.
TIME STAMPS
Note: See the full list of sources and notes on the Stronger By Science website here: www.strongerbyscience.com/pod...
00:00 Intro
00:27 What’s on your mind?
10:03 Plugs and recommendations
13:53 Sweet Dreams cereal
36:06 Other pre-sleep food brands/claims - Nightfood and Sleepy Chocolate
44:33 Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian
1:30:14 Recommendations for pre-sleep meal/snacks
1:37:06 How macronutrient distributions influence sleep
1:46:40 Sugar/Carbohydrates
2:01:20 Protein
2:03:47 Fat
2:07:20 General wrap-up and final thoughts
2:10:57 Listener question: Should you still eat protein before bed if doing so decreases sleep quality?
2:15:09 Listener question: Do you need a slow-digesting protein before sleep?
2:25:09 Listener question: Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed?
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[@andrewthomas9884]

Wow, Eric will be so proud of the length of these episodes!

[@rm06c]

Tight and compact, just the way I like it!

[@jamesk5369]

He doesn't watch anymore, too busy with Iron Culture :(

[@Type-IIx-zz4bn]

Would have liked to see CBD extracts addressed since they are extremely popular and marketed for sleep purposes.

[@orbyztam]

Loving these last episodes, keep it up! #algo

[@SchmittsPeter]

There seem to be some forms of algae which do contain forms of B12 which are measureable but not bioavailable. I would be cautious and look closely what I'm actually getting.

[@Michael_Komansky2679]

Awesome. New fan

[@bullinvginshop9011]

I’m eating strawberry cheesecake Kellogg’s cereal while listening to this.

[@bullinvginshop9011]

I’ve seen sleep quality scores( as assessed by fit bit) increase with Magnesium Glycinate supplementation. Between 5 to 10 points with the same amount of sleep.

[@user-ii7xc1ry3x]

As far as I remember, according to Matthew Walker, there is no research validating Magnesium Glycinate as a supplement that does work in improving your sleeping quantity or quality. Just figured I would throw it out there.

[@kimdecker8901]

Another winner well worth digesting in its entirety. But I'm surprised no one asked about the sleep effects of alcohol. (It's a macronutrient! ;) I love a couple glasses of wine before bed, but apparently I'm killing myself.🤷

[@kristinrigby8952]

I'm drinking whiskey with vanilla extract and Dr Pepper Zero right before bed right now. 😅

[@kimdecker8901]

@@kristinrigby8952 God bless you, sister.🙌😎🤘🥂

[@friendlyplayer92]

Yeah at least trackers like Oura ring show pretty wild sleep quality decrease even from small amounts of alcohol 😢

[@kimdecker8901]

@@friendlyplayer92 Yeah, I don’t necessarily NOTICE a degradation in sleep quality, but that doesn’t mean it’s not happening.😫Then again, as I like to say, “I’m here for a good time, not a long one.🥂”

[@totsmygots32]

Can confirm Detroiters is amazing especially if you like ITYSL

[@tili_]

when i eat a huge bowl of classik nesquik cereal i sleep like a baby, no matter the time of day

[@rebeccak7956]

🔥🔥🔥

[@andrewlong2272]

“Southern man inadvertently uses even further southern accent as stereotypical racist character.”

[@jacobhoneck8202]

Under 5 hours :(

[@user-ii7xc1ry3x]

The other day I got about 3.5 hours. Man, hadn't felt that powerful (in the gym) in a while. I'm surprised I'm alive with my crappy sleeping schedule.

[@ekroizm]

49

[@addison4778]

💥 *Promo sm*