Hi Reader,

I know—you’ve heard “don’t eat late at night” before.
But no one has ever explained why in a way that actually connects the dots to your energy, hormones, mitochondria, gut, and microbiome -> your HEALTH.

Tonight, I can dramatically improve your sleep with one simple shift:

Stop eating 4 hours before bed.

Here’s the truth your doctor probably never told you:

You cannot drop into deep, restorative sleep with a full stomach.

Physiology won’t allow it. It's just what it is!

Your stomach needs 3–5 hours to empty, depending on the meal.
If you lie down still digesting food, your body is forced into daytime biology:

• Sympathetic (stress) nervous system ON
• Higher heart rate => no deep rest
• Higher core temperature processing the food => your body can’t cool down
• Active digestion steals energy from cellular repair, which nighttime is for

Remember:
​Digestion produces heat. Sleep requires cooling.​
Your core temperature must drop about one degree for deep sleep.
If you're digesting, you’re not cooling—so you toss, turn, feel wired, and wake up tired.

And for your gut?

A full stomach means your microbiome is busy breaking down food instead of doing its nighttime job:
​repairing your gut lining, balancing inflammation, and producing the neurotransmitters that stabilize mood and sleep.

Your cells and mitochondria need this nightly cleanup.
If digestion is still running, cleanup gets canceled.

You need to get into “sleep mode.”

And if you’re thinking, “My sleep is fine,” ask yourself these two honest questions:

1. Do I have steady, all-day energy—or do I crash and reach for coffee or sugar to rescue me?​
   No judgment here. I’m asking because I want you to sleep better so you can live better.
2. Is my health truly thriving—or am I noticing extra fat, joint pain, bloating, or other aches that I’ve been ignoring?

Just because your friends—or society—eat late doesn’t mean you are meant to.
This is your invitation to be the inspiration, the light, the leader in your own life.

Make choices that protect what’s most valuable to you: your health.​
Because without health, nothing else works—and sleep is one of the most powerful (and overlooked) ways to create it.

Weekly Live Well: One Simple Shift

If you normally eat dinner at 7 PM and go to bed at 10 PM, move dinner to 6 PM.

If you snack at night, replace the habit with a calming cue:

• herbal tea
• breathwork with long exhales
• gentle reading
• or a single slice of apple as you transition off nighttime snacking

If you feel dizzy or truly low, a teaspoon of honey with a bit of collagen can stabilize you as you retrain your biology. Remember that we are just creaters of habits and habits can be changed if the WHY is strong enough to pull you

---

Why It Works (Science Made Simple)

1. Elevated insulin blocks melatonin

Melatonin is the hormone that whispers, “Time to sleep.”​
If insulin is high from a late dinner, dessert, snacks, or even “healthy” night eating, melatonin is delayed. Your brain literally cannot switch into night biology when the pancreas is working hard trying to make insulin.

2. Nighttime glucose crashes wake you up

Eat sugar or refined carbs at night → glucose spikes → insulin rises → glucose crashes hours later. Your brain interprets that crash as danger and releases:

• cortisol
• adrenaline

Result?

• waking at 1–3AM
• restless sleep
• racing thoughts
• hot body
• frustration

This is a blood-sugar rollercoaster, not insomnia.

3. Digestion steals energy from repair

Night is when:

• mitochondria repair
• the brain detoxifies
• the gut lining heals
• inflammation lowers

Your cells know exactly what to do when you stop interrupting them.

This simple shift transforms sleep because it restores what your body, mitochondria, and microbiome are designed to do at night: repair, rebuild, and reset.

Don’t force the factory to run while you’re trying to sleep.

​
Nighttime is when the body shuts down production so your cells can repair, rebuild, and heal.

Wellness Toolbox

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Here's to living well,

Adriana

Founder of Your Wellness Made Simple

Wellness is created with consistency—because what you do most often matters more than what you do once in a while.

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