Uploaded August 2023 | Updated September 2026, 1 day ago
The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and discuss how macronutrient distributions influence sleep. They also answer a few listener questions about pre-sleep protein and about the impact of eating meals right before bedtime.
*TIME STAMPS*
Note: See the full list of sources and notes on the Stronger By Science website here: strongerbyscience.com/podcast-episode-118
00:00 Intro
00:27 What’s on your mind?
10:03 Plugs and recommendations
13:53 Sweet Dreams cereal
36:06 Other pre-sleep food brands/claims – Nightfood and Sleepy Chocolate
44:33 Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian
1:30:14 Recommendations for pre-sleep meal/snacks
1:37:06 How macronutrient distributions influence sleep
1:46:40 Sugar/Carbohydrates
2:01:20 Protein
2:03:47 Fat
2:07:20 General wrap-up and final thoughts
2:10:57 Listener question: Should you still eat protein before bed if doing so decreases sleep quality?
2:15:09 Listener question: Do you need a slow-digesting protein before sleep?
2:25:09 Listener question: Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed?
*MORE FROM THE SBS TEAM*
Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. strongerbyscience.com/newsletter
Join the SBS Facebook group and Subreddit.
facebook.com/groups/StrongerByScienceCommunity
reddit.com/r/macrofactor
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. macrofactorapp.com
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. strongerbyscience.com/coaching
*RECOMMENDED PRODUCTS*
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. massresearchreview.com
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.com
The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and discuss how macronutrient distributions influence sleep. They also answer a few listener questions about pre-sleep protein and about the impact of eating meals right before bedtime.
*TIME STAMPS*
Note: See the full list of sources and notes on the Stronger By Science website here: strongerbyscience.com/podcast-episode-118
00:00 Intro
00:27 What’s on your mind?
10:03 Plugs and recommendations
13:53 Sweet Dreams cereal
36:06 Other pre-sleep food brands/claims – Nightfood and Sleepy Chocolate
44:33 Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian
1:30:14 Recommendations for pre-sleep meal/snacks
1:37:06 How macronutrient distributions influence sleep
1:46:40 Sugar/Carbohydrates
2:01:20 Protein
2:03:47 Fat
2:07:20 General wrap-up and final thoughts
2:10:57 Listener question: Should you still eat protein before bed if doing so decreases sleep quality?
2:15:09 Listener question: Do you need a slow-digesting protein before sleep?
2:25:09 Listener question: Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed?
*MORE FROM THE SBS TEAM*
Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. strongerbyscience.com/newsletter
Join the SBS Facebook group and Subreddit.
facebook.com/groups/StrongerByScienceCommunity
reddit.com/r/macrofactor
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. macrofactorapp.com
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. strongerbyscience.com/coaching
*RECOMMENDED PRODUCTS*
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. massresearchreview.com
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.com
