Robert Whitfield MD explains how sleep reduces inflammation and supports recovery hormones. Eat your last meal three hours before bed, stop fluids two hours before, and aim for seven to nine hours. Wearable trackers like Whoop can help monitor sleep quality.
So try to have your last meal about three hours before bed. Stop drinking fluids about two hours before bed. The reason is then you'll have to go to the bathroom before you go to bed. And then you can get better, deeper, better quality of sleep. You want to get seven to nine hours at a minimum. That will help you lower your inflammation by allowing your hormones to do their best when they're released at night. Both growth hormone, testosterone, all the things that help you with recovery, as well as what's called the lymphatic system, which helps really wash over the brain. And if you will take out the trash and clean everything up so that you feel good when you wake up in the morning. Things attract sleep are ultra human rings. Whoop straps 8 sleep. There's lots of options for this that are quality. I personally don't like Oura rings. I don't think they're as accurate.
