SleepShred
A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits
Gill S, Panda S · Cell Metabolism 22(5):789–798 · 2015
Key finding
Most people eat across >15 h/day; restricting to a 10–11 h window led to weight loss and better sleep with no other instruction — the 'eating window' rule.
Citation
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The role of protein in weight loss and maintenanceHigher-protein diets (~1.2–1.6 g/kg) improve satiety, preserve lean mass and aid maintenance — 'a dedicated protein source every time you eat'.The health impact of nighttime eatingLarge late meals impair sleep and metabolic health; small protein-rich snacks are less problematic.Relationship between food intake and sleep pattern in healthy individualsHigher fat intake close to bedtime correlated with worse sleep efficiency and longer sleep onset.Effects of diet on sleep qualityHigher fibre and lower saturated fat/sugar predict deeper sleep; kiwifruit and tart cherry show promise.
Track it, don't guess it
SleepShred turns this research into a 20-second daily habit: log your night, see which of your own behaviours move your sleep, and screen for the disorders nobody diagnoses.
Get SleepShred for iPhoneEducational summary of published research, not medical advice. Screening scores are not diagnoses. If a score is elevated or you feel unwell, talk to a clinician.