Build a calm plate
Aim for a balanced dinner about 2 to 3 hours before bed to support digestion and a smoother transition into rest.
- Fill half the plate with cooked vegetables and leafy greens.
- Add lean protein like fish, beans, or tofu.
- Include a small complex carb such as quinoa or sweet potato.
Support a softer landing
Pair dinner with a short routine that signals the day is winding down.
- Dim overhead lights after the meal.
- Choose a caffeine-free herbal tea.
- Take a slow five-minute walk or stretch.
Wellness cue
Consistent timing helps your body anticipate rest.
"Evening recovery starts with what you choose to eat and how you slow down."