How to Improve Sleep Quality: Eat Dinner at 7PM for an 80+ Sleep Score

Hey there,

This week, I made one change to when I eat dinner. My sleep score jumped from 68 to over 80.

The impact of this small shift reaches far beyond better sleep measurements. Let me explain.

The Energy Management Problem Most People Ignore

We act like our energy never runs out. We push when tired, drink more coffee, and brag about how exhausted we are.

Sound like you? Or maybe you've noticed this pattern while everyone else remains oblivious.

I thought being productive meant using every drop of energy each day. Work until empty, then crash into bed.

The truth showed up in my sleep tracker: bad sleep, waking up all night, and morning fatigue.

But the real damage wasn't just numbers:

• Brain fog that made even small choices hard

• Mood swings (terrible when you have a crying baby)

• Always wanting quick hits of feeling good (endless phone scrolling)

The Nightly Energy Depletion Cycle

Here's what really happened each day:

1. Push until completely drained

2. Too tired to make smart choices at night

3. Grab whatever feels good fast (late snacks, phone, TV)

4. Sleep badly because of these choices

5. Wake up tired

6. Drink more coffee just to function

7. Repeat daily

Every morning, I had less energy than the day before.

The Energy Management Solution That Changed Everything

My breakthrough was simple but powerful:

Managing energy isn't about using it all but saving some.

Instead of doing more, I set firm rules to protect my energy:

1. Eat dinner at 7 PM, NO snacks after

2. ALL screens off at 9 PM, read books instead

3. Pick ONE main task each morning that matters most

That's it. Three clear rules. No exceptions.

While others chase quick fixes, this subtle shift creates lasting change.

Measurable Results Beyond Sleep Improvement

In just days, my sleep score jumped from 68 to over 80. But the real wins came in daily life:

• Sharp thinking that made challenging work problems easy to solve

• Steady emotions, even during hard times with family

• Really being with my wife and baby, not just physically there

• A natural good mood I hadn't felt in months

The biggest shock? I finish more work in less time.

By saving energy instead of using it all, I created an upward spiral where each good day improves the next day.

Addressing the "Evening Rewards" Mindset

I know what you're thinking: "After my hard day, I NEED my late snacks and Netflix time."

I thought the same thing. But I learned this truth:

Real relaxation isn't about treats but about recovery.

Those late-night "rewards" were stealing the deep sleep that would have been the actual reward.

The 7-Day Energy Management Challenge

Want to test this yourself? While everyone else keeps pushing until burnout, try this simple 7-day challenge:

1. Eat dinner at 7 PM (or 3 hours before bed) with NO food after

2. All screens OFF at 9 PM (or 2 hours before bed) – grab a book instead

3. Write your tasks each morning and circle the ONE most important thing

Just these three changes can completely transform your energy and life. It's remarkable how few people discover this approach.

Energy as Your Life's Foundation

Energy isn't just about getting work done. It's what everything else in life is built on.

More energy means better connections with people you love. More energy means smarter choices about your health. More energy means actually doing the things that matter to you.

It creates a snowball effect that makes every part of your life better.

You're reading this because you think differently from most people. You're curious, thoughtful, and willing to question conventional wisdom about productivity and wellness.

What about you? How does your energy affect your life? Or do you have questions about this approach?

Hit reply – I read EVERY message.

Here's to your better energy,

Alex

P.S. If you need help with work energy specifically, I wrote about this for developers on LinkedIn last week, but these ideas work for everyone who values performing at their best.

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