In my last post, I shared how waking up at 4 am has transformed my mornings into a sanctuary of clarity, creativity, and deep work. But here’s the truth: that kind of intentional start is only possible when the night before is treated with equal reverence. Beyond rest, sleep enables repair, regeneration, and renewal. And in our growing fast-paced, metropolitan lives, it is often the first thing we sacrifice.
The City vs. The Country: A Trade-Off in Sleep Quality
Living in vibrant metropolitan hubs like Taipei, Tokyo, Fort Lauderdale, and Cebu City offers a wealth of opportunities ⎯ networking, cultural events, and an infectious energy. Yet, this fast-paced lifestyle often comes at a cost: constant noise, pervasive light pollution, and an unrelenting rhythm that rarely allows the body or mind to truly rest. I found it difficult to commit to early sleep in that environment. Since moving to a quieter country town, however, I have rediscovered the rhythm of natural rest. The silence, the slower pace, and the absence of artificial stimulation have made it easier to sleep between 7 to 10 pm ⎯ an essential window for optimal recovery.
Sleep as Cellular Medicine
Sleep isn’t passive. It’s when the body performs its most vital maintenance. During deep sleep, particularly in the early part of the night, the body releases human growth hormone (HGH), which plays a critical role in tissue repair, muscle growth, and cellular regeneration. According to a review in Sleep Science and Practice, sleep is essential for physiological functions including immunity, metabolism, and hormonal balance.
This regenerative process is most effective when the body isn’t busy digesting food. That’s why I recommend finishing your last meal at least 2 ⎯ 3 hours before bedtime. A 2025 review in Nutrition Reviews confirms that meal timing and nutrient composition significantly affect sleep quality, with late meals disrupting circadian rhythms and reducing restorative sleep.
Melatonin, Light, and the Art of Winding Down
Melatonin is the hormone that signals sleep and is highly sensitive to light. Blue light from screens and harsh overhead lighting suppresses its release. In my own routine, I have a blue light screen protector for both my mobile phone and computure. Furthermore, I have replaced ceiling lights with side lamps and floor lighting to create a softer, sleep-friendly environment. A study in Sleep and Biological Rhythms highlights how melatonin biosynthesis is influenced by both light exposure and dietary intake, especially nutrients like tryptophan.
Meal Timing and Metabolic Health
Meal timing plays a crucial role in sleep quality and overall metabolic health. Eating too close to bedtime , especially heavy meals or sugary treats like chocolate bars and desserts, can disrupt the body’s ability to enter deep, restorative sleep. During sleep, the body prioritises repair and regeneration, not digestion. Consuming high-sugar foods late in the evening spikes insulin and delays melatonin release, making it harder to fall asleep and stay asleep.
Instead, enjoying these indulgences at lunch allows your body ample time to metabolize and burn the energy throughout the day. Research published in Frontiers in Nutrition emphasizes that aligning meal timing with circadian rhythms enhances sleep efficiency and supports hormonal balance. By spacing your last meal 2–3 hours before bedtime, you give your body the best chance to engage in cellular repair and detoxification ⎯ processes that are vital for healthy aging and cognitive clarity.
Sleep Habits Start Young and Stay With Us
Through my research on sleep patterns among nurses, I have read and seen firsthand how poor sleep habits often begin in adolescence and university years (ages 14 ⎯ 25). These are formative years where late nights and irregular schedules become normalized. But the cost is steep: disrupted sleep cycles, accelerated aging, and diminished cognitive resilience. Cultivating healthy sleep hygiene early is one of the most powerful investments in long-term wellbeing.
Solitude, Sleep, and Growing Older
As I age, I find myself treasuring sleep and solitude more deeply. There is a quiet wisdom in honouring your body’s need for rest. Sleep isn’t a luxury, it’s a biological imperative. And in a world that glorifies hustle, choosing rest is a radical act of self-respect.
Final Thoughts
If waking at 4 am is the launchpad for productivity, then sleeping early is the runway. The two are inseparable. Whether you live in a bustling city or a peaceful town, your sleep hygiene shapes your energy, your mood, and your longevity. So dim the lights, eat early, and give your body the gift of deep, uninterrupted sleep.
For book recommendations on sleep science, circadian rhythms, and holistic health, feel free to check out my Goodreads account. I regularly share titles that help you understand your biology and build habits that support a vibrant, well-rested life.
Sources:
Alruwaili, N. W., et al. (2023). The effect of nutrition and physical activity on sleep quality among adults: A scoping review. Sleep Science and Practice. https://sleep.biomedcentral.com/articles/10.1186/s41606-023-00090-4
Conti, F. (2025). Dietary protocols to promote and improve restful sleep: A narrative review. Nutrition Reviews. https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuaf062/8149210
Reytor-González, C., Simancas-Racines, D., Román-Galeano, N. M., Annunziata, G., Galasso, M., Zambrano-Villacres, R., Verde, L., Muscogiuri, G., Frias-Toral, E., & Barrea, L. (2025). Chrononutrition and Energy Balance: How Meal Timing and Circadian Rhythms Shape Weight Regulation and Metabolic Health. Nutrients, 17(13), 2135. https://doi.org/10.3390/nu17132135
Sanlier, N., & Sabuncular, G. (2020). Relationship between nutrition and sleep quality, focusing on melatonin biosynthesis. Sleep and Biological Rhythms, 18, 89–99. https://link.springer.com/article/10.1007/s41105-020-00256-y
Artist & Academic 