Late eating disrupts sleep; poor sleep drives overeating; overeating happens late, disrupting sleep further. Research by Markwald shows insufficient sleep increases after-dinner snacking by 42%, with carbohydrate intake rising 57%. Break the cycle at the most controllable link: stop eating earlier. A three-hour gap before bed improves sleep quality, which reduces next-day cravings.
This companion covers the cycle mechanics, supporting changes, recovery timeline, and the identity frame. (3 min read)