Access Your POrtal

Day 20 | Sleep & the Foods We Crave

Sleep is one of the most powerful—and underrated—foundations of our health. It’s not just about how many hours we get, but the quality of that rest and how consistently we support our body’s natural rhythms.

Renowned sleep scientist Matthew Walker, Professor of Neuroscience and Psychology at UC Berkeley and Director of the Center for Human Sleep Science, calls sleep the cornerstone of good health. Research consistently shows that sleep impacts immune function, hormones, cardiovascular health, gut health, and—importantly for us today—our food choices.

Here’s where it gets interesting: there is a direct relationship between how well we sleep and what we crave.

When we don’t get enough quality sleep, specific areas of the brain—sometimes called “hedonic hotspots”—become more active. These regions amplify our reward system, making foods that are high in sugar, salt, and fat far more appealing. At the same time, lack of sleep disrupts our appetite-regulating hormones:

  • Leptin, which signals fullness and satisfaction

  • Ghrelin, which signals hunger

With insufficient sleep, leptin drops and ghrelin rises. Translation? We don’t feel satisfied, we feel hungrier than we actually are, and we’re far more likely to overeat. As Matthew Walker puts it, poor sleep can shift these hormones in ways that push us toward weight gain and metabolic imbalance.

Sleep deprivation also elevates cortisol and reduces activity in the prefrontal cortex—the part of the brain responsible for impulse control—while activating the amygdala, our emotional center. This combination makes it much harder to make grounded choices. Instead, we reach for quick energy, sugar, and ultra-processed foods, which can further disrupt digestion and the gut microbiome.

The silver lining is this: awareness creates choice. When we support our sleep, we naturally support better cravings, digestion, and decision-making.

My Top 3 Sleep Hygiene Practices

1. Consistent sleep and wake times
Aim to go to bed and wake up within the same 30-minute window every day—even on weekends. This consistency helps regulate your circadian rhythm and improves sleep quality more than sleeping in.

2. Power down screens before bed
At minimum, turn off screens 30 minutes before bed. Ideally, aim for 60–90 minutes of screen-free time. Blue light and mental stimulation delay melatonin release and keep the nervous system alert.

3. Finish eating before sleep
Have your last meal or snack at least 1 hour before bed, with an ideal window of 2–3 hours. This allows digestion to settle so your body can focus on repair and restoration during sleep.
If you practice intermittent fasting, the benefits are amplified when your fasting window begins well before bedtime—so your body isn’t working overtime digesting while you sleep.

My Personal Recommendations for Falling Back Asleep

😴 Gentle Breathwork

While three-part breath is often taught in a more vigorous way, it can be just as powerful when practiced at about 60% effort. This softer approach can create a profound release of stress—especially when the mind takes you hostage at 3 a.m.

To support this practice, you might listen to David Elliott on Spotify. He has several grounding tracks to explore, including 7-Minute Meditation and Entity Release Meditation, both of which can be especially soothing in the middle of the night.

😴 Meditation & Prayer

Rather than trying to “clear” the mind, I often suggest meditating on a loving presence around you—as if you are being held by someone deeply comforting and safe. Let that sense of support soften the body and calm the nervous system, allowing rest to return naturally.

When sleep is disrupted and the mind starts to race, having a few simple practices can help settle the nervous system and support deeper rest.

Podcast Listen & Meditation Links

Small shifts here can have a big ripple effect—on sleep, cravings, digestion, and how you feel in your body tomorrow.

I love you. Keep dreaming!