This episode explains how evening food timing, hydration patterns, alcohol, and sugar intake influence the 2–3 AM cortisol spike and sleep depth. Your sleep starts at dinner, not at bedtime.

We’ll talk about:

• Why the 2–3 AM wakeup is often a blood sugar and cortisol pattern, not anxiety
• How alcohol sedates you but blocks deep sleep repair
• The sugar → insulin → cortisol loop and how it shows up overnight
• How hydration affects heart rate and nervous system downshifting
• A simple, supportive dinner plate for steadier sleep
• Papaya or kiwi as digestive support
• A grounded herbal tea ritual to signal “the day is done”

No restriction. No perfection. Just nervous system pacing and timing your food so your body feels resourced enough to rest.

Your body wants to sleep.
We’re just setting the conditions that let it.

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Website: OliviaBellWellness.com

I hope you find some time today for some peace, some plants and some paws!

☮️🌿🐾

Jo