The hours between dinner and sleep are where most plans fall apart. Set a clear sequence.
Light dinner, finished by 8 pm
Protein-led, moderate carb, vegetable. Eat seated, slowly.
Walk after dinner
15 minutes minimum. Supports digestion, drops post-meal blood sugar.
Wind-down
Dim lights, no screens 30 min before bed, herbal tea (no caffeine), light reading.
Sleep at same time
Within 30 minutes of the same target time. Saturdays included; weekend variation is the biggest sleep killer.
