To sleep like royalty, eat like one. It’s not just a saying - deep sleep enables blood flow to your skin and helps build collagen and repair damage. So, your nighttime routine should include more than serums - it starts with dinner.
The daily grind, that yoga-coffee-scrum-hustle life, and just one more episode of whatever you're bingeing. No matter what you do, bringing your vision to life and creating your dream product, nurturing a family, taking care of yourself, giving back to the community, collaborating with your team, or travelling the world - everyone’s to-do list includes getting a good night’s sleep. But studies show doom-scrolling can impact your beauty sleep, there is something else - your dinner.
If you find yourself tossing, turning, and wrestling your pillow more than drifting into a deep, restful sleep, your late-night plate may have something to do with it. What we eat before bed- and when- plays a starring role in how we rest, digest, and even look in the mirror the next day.
The cost of late-night burritos and ramen bowls
Midnight snacking or dinner plans starting at 9 PM can confuse your body. The digestive system wants to clock out, not pull an overtime shift digesting extra-greasy burritos. The Journal of Clinical Sleep Medicine found that eating within 3 hours of sleeping is linked to poor sleep quality and more night-time awakenings. Why? Because your body is trying to break down food instead of focusing on repair, detox, and sweet dreams.
TLDR: Late dinners lead to poor sleep and dull skin, making you look bloated the next day.
Swap stress eating for sleep fueling: Instead of a snack raid, think ritual over reaction. Choosing complex carbs like quinoa or sweet potato can help produce serotonin, which supports melatonin production - your sleep hormone BFF. Brownie points out that you can eat 2-3 hours before bedtime!
Sugar-highs = Sleep crashes
Refined sugars spike insulin and cortisol, two hormones you don’t want working overtime. Your body interprets sugar as a mini party invitation. It releases energy to process it, meaning you're revving the engine instead of slipping into restful sleep. Over time, poor sleep can lead to more sugar cravings during the day, weight fluctuations, and puffy skin!
Swap treat times: You deserve a sweet treat, whether you want to celebrate or just because you want it. However, we suggest having it before 6 p.m.
Skip the boozy nightcap.
Alcohol moderation has its health benefits, but when does it enter murky territory? How do you measure I? When your body responds with disrupted sleep. If glowing skin, better focus, and steady energy are your goals, your cocktail might be better swapped for a cozy night brew.
Hydration hack: After your last drink, down a glass of water with electrolytes or a pinch of Himalayan salt + lemon. It replenishes lost minerals, supports liver detox, and can reduce 3 am wakeups! Call it a soft landing after a hard night.
Reset your nervous system post-workout
Sometimes, evenings are the best times to hit the gym. While it’s essential to cool down, switching gears and lowering your cortisol levels is also important. Your secret weapon for slowing down before bed is somatic flow. Think of this movement-based meditation designed to ease your tight, stressed, and overworked body. These movements include body scans - slowly bringing awareness to different body parts, noticing sensations from your toes to your head. Sleep like a log, as your muscles heal.
Winding down: Gentle, slow movements like neck rolls, legs up the wall, or deep breaths can signal to your body that it’s time to recover, not fight or flight.
Timing is everything
You deserve better than binging straight from the fridge. The golden rule is to eat 2-3 hours before bed. This gives your body enough time to digest without being in a full processing mode while you’re trying to sleep. If you’re starving later, go for a small snack with sleep-supporting ingredients - like bananas, almonds, or a spoonful of almond butter.
Treat Dinner like your pre-sleep skincare.
Think of your evening meal as the first step to your night-time routine. Right before skin care, choosing foods that promote rest doesn’t just help you sleep—it boosts brain function, digestion, mood, and how you show up in the world the next day. Go for grilled salmon, sweet potatoes, sautéed spinach, and a sprinkle of pumpkin seeds. Rich in magnesium and melatonin-boosting ingredients, this combo helps you wind down, relax your muscles, and drift into quality sleep.
