Maintaining a consistent sleep schedule has been a challenge for me. The primary issue stems from working late into the evening, which inevitably leads to prolonged exposure to blue light from screens. Research suggests that blue light suppresses melatonin production, making it harder to fall asleep. Despite knowing this, the habit persists, and the consequences extend beyond just delayed sleep. The later I stay awake, the more likely I am to consume a light snack, often something unnecessary, simply because hunger pangs set in. This creates a cycle—poor sleep leads to fatigue the next day, which then makes it harder to maintain discipline in the evening.
A few friends skip dinner altogether or finish eating before 6 PM, reporting better sleep and more energy. The idea of not eating after a certain hour seems extreme at first, but the benefits are hard to ignore. Reduced digestion load at night, fewer disruptions in sleep, and better metabolic regulation are all compelling reasons to try it. Yet, the transition isn’t straightforward. Hunger, especially when working late, feels like a legitimate need rather than a habit. The key likely lies in adjusting daytime meals to ensure satiety lasts longer, but experimentation is necessary.
The relationship between eating and sleep is more significant than I initially thought. Late-night snacking, even if light, affects sleep quality. Digestion requires energy, and the body’s focus on processing food can interfere with deep sleep phases. Additionally, eating close to bedtime has been linked to acid reflux and restless sleep. The challenge is controlling the urge to eat when tiredness sets in. Some studies suggest that what we perceive as hunger at night is often dehydration or fatigue manifesting as cravings. Drinking water or herbal tea might help, but discipline is still required to avoid reaching for snacks out of habit rather than necessity.
Changing this pattern will require deliberate adjustments. Reducing blue light exposure in the evening by using filters or limiting screen time is a start. Structuring meals to be more filling earlier in the day could prevent late-night hunger. Most importantly, consistency in sleep timing—even on weekends—would help regulate the body’s internal clock. The goal isn’t perfection but gradual improvement. If successful, the benefits—better sleep, more energy, and fewer unnecessary calories—will make the effort worthwhile. For now, it’s a work in progress, one that requires patience and small, sustainable changes.