Sleep
Melatonin Proximity Meal Rule
The melatonin proximity meal rule keeps large meals two to three hours before sleep—small protein snacks okay, heavy plates and fluids close to pillow are not.
The melatonin proximity meal rule keeps large meals two to three hours before planned sleep—especially after night shift—when melatonin and core temperature are shifting toward rest. Small protein snacks closer to bed are fine for hunger; heavy fat and spice are not.
Fluids taper thirty minutes before pillow time to cut bathroom wake-ups. The rule follows sleep intent, not wall clock—day sleep after nights still needs the buffer.
Pair with dim light and caffeine cutoffs.
Common questions
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Can you eat anything right before day sleep?
A small protein snack is fine if you are hungry. Large greasy meals within an hour of pillow time often worsen reflux and sleep latency—even when you are exhausted.
Related terms
Put Melatonin Proximity Meal Rule into practice
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