The Sleep Nutrition Guide
The Sleep Nutrition Guide
What to Drink, Eat and Skip Before Bed — and When to Stop
The four hours before bed decide more about your night than the rest of the day does. What to stop drinking, when to stop eating, and the one change worth making tonight.
PDF, available instantly — read on any device or print it
Why you need this
- One window, four decisions — small enough to actually do
- Explains the mechanism, so the timing is memorable rather than arbitrary
What's included
- The four things worth timing: caffeine, alcohol, food and fluid
- Roughly when to stop each one, and why
- How caffeine actually works — and why it lasts longer than you think
- Why a nightcap helps you fall asleep and wrecks the second half
- One change to make tonight, not four
- A seven-night check to find out if it helped
- Free. Delivered as a PDF to your Download Hub
Frequently asked questions
Is this the same as the Caffeine Cutoff Calculator?
No. The calculator gives you one number, instantly, with no email. This guide covers the whole evening window — caffeine, alcohol, food and fluid — and what to change first.
Do I have to give up coffee?
No. Nothing here asks you to give anything up. It is about when, not whether, and the first suggestion is usually to move one drink earlier rather than remove it.
Educational Disclaimer: SleepOriginal provides general educational information and practical self-guided resources. It is not medical advice, diagnosis, or treatment. People with persistent or concerning sleep difficulties should speak with an appropriately qualified healthcare professional.
Your next step
Your Day Shapes Your Night
Caffeine, evening meals, hydration and alcohol — observing your own patterns without restrictive eating.
Understand Food, Drinks and Sleep $19.00Also useful alongside it: The Sleep Pattern Journal
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