[cabbagesauce]

Biggest improvement in sleep quality happened to me, when I returned to intermittent fasting.

For more than a year, I stopped doing it (along with the diet) and indulged myself in junk food, tasty things like ice creams, bakery et cetera.

All that carbs and sugar overload made me stay awake overnight with no added value really. Eventually, I calculated the sleep stats — around 5,5 hours of sleep per night. Needless to say, I felt lousy and self-loathing a lot of mornings. Neither coffees, nor cold showers helped me to really wake up properly.

Once, I cut off junk food again, returned back to 18/6 fasting cycle, I sleep like a baby. I shut down by 10.30 PM and awake by 7 AM or little bit earlier. Before the alarm goes off!

Garmin watch reports, that I have good to excellent sleep quality with no wake ups: at least 2 hrs of deep sleep and 2+ hrs of REM.

I drink around 2 regular mugs of coffee per day (around 20oz) and at least 1 liter of green tea. The rest is still water, so 2,6 quarts each day.

[jossclimb]

So the biggest improvement was likely more from you stopping eating of junk food (ice creams, bakery et cetera) than set a time window for eating?

[cabbagesauce]

Not really.

I did intermittent fasting before and it helped me to loose 33 pounds in two months while maintaining low physical activity.

But that comes along with the proper diet to achieve maximum results in shorter time.

In general, significant calories past 10 PM lead to sleep issues. You get an energy boost, the digestive system is busy. So why would you feel sleepy.