Sleep Series #3: The 3 Subtractions

From last weeks poll: "What do you set your room temperature when you sleep?”

Nearly 60% of you all said you sleep between 66 - 72 degrees! The remaining 40% slept at or above 73 degrees.

Sometimes the greatest benefits to our sleep hygiene come from not adding more but cutting back just a little on a few things for an even greater synergistic effect.

The 3: Screen Time, Caffeine and Food

The 3 things that we consume on a daily basis to get us through the day can reach a point of negative returns and knowing just a few simple rules, can prevent them from turning into a disadvantage.

Beyond magnesium, temperature, and timing, there are three simple cutoff rules that can dramatically improve your sleep:

1. No Screens (30 minutes before bed) Blue light disrupts melatonin production and shifts your circadian rhythm later. A study in PNAS found that just 2 hours of screen time before bed cuts melatonin production by 23% and shifts your sleep cycle later by 1.5 hours—effects that last for days.

Ideal Recommendation: No screen time 30 minutes before bed, in essence when you take Magnesium Glycinate, that is your signal to let your phone get some sleep.

Realistic Recommendation: I know how enjoyable doomscrolling can be, so if you do find yourself on your phone in bed, I suggest turning on Night Shift to More Warm. This way you still get your mini dopamine hit before bed but you’re consuming significantly less blue light. I have mine scheduled on the max warmth from 8PM to 6AM.

2. No Caffeine (8 hours before your bedtime) Caffeine has a 6-hour half-life, meaning if you have coffee at 2PM, 50% is still active at 8PM, and 25% at 2AM. If your consistent bedtime is 10PM, cut off caffeine by 2PM to avoid sleep disruption.

Ideal Recommendation: Drink your first cup of coffee in the morning when you start your day and then your final right after lunch (12-1PM).

Realistic Recommendation: I tend to skew my caffeine intake to be greater earlier in the day and top up with smaller doses as the day goes on. I try to have my final cup of coffee or tea by 12PM but some days find myself with my last one right around 2PM or even 4PM. If anything, if I’m having any more caffeine past 4PM, then I’m already planning for a late night ahead.

3. No Food (3 hours before bed) Eating late forces your body to focus on digestion instead of sleep preparation. Your core body temperature needs to drop for optimal sleep, but digesting food keeps it elevated.

Ideal Recommendation: Eat your dinner 3-4 hours before bed, honestly the earlier the better but find what works for you.

Realistic Recommendation: If you’re like me and not big on early morning breakfast and eat more later in the day, I found it helpful to eat a bigger lunch and regular sized dinner. If I got hungry after dinner, I’d drink a protein shake. (I drink unflavored whey which is nothing but pure whey isolate, I wouldn’t recommend unless you don’t mind chugging straight whey, it tastes like milk without flavor. But really any protein shake will help “curb your appetite” and “keep your waist tight.” 💪)

If you didn’t read any of the above, then this is the TLDR Routine:

• Last caffeine: 2 PM

• Last meal: 7 PM

• Phones away: 9:30 PM

• Bedtime: 10 PM

These cutoffs work synergistically with your magnesium, room temperature, and consistent wake time to create an optimal sleep environment. Master these timing rules, and you'll fall asleep faster and wake up more refreshed.