Better in Bed with The Sleep Doctor
Better in Bed with The Sleep Doctor

Eat This Before Bed For Great Sleep with Mona Sharma

August 19, 2026

AI Summary

5 min read

“You cannot biohack your way out of poor sleep. You cannot outsupplement your way out of a lifestyle that's destructive to your health where you're constantly feeling stress and overwhelm.” That is the core message Mona Sharma, a celebrity nutritionist who healed herself after a life-threatening health diagnosis at age 24, brings to this conversation with Dr. Michael Bruce. Her approach is rooted in Ayurveda, an ancient Indian system of medicine, and shaped by years spent in spiritual centers called ashrams. The episode focuses on practical, evidence-informed nutrition and lifestyle habits that support sleep, with a strong emphasis on timing, food quality, and the rituals that bookend the day.

The Three-Hour Rule and Meal Timing

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What you'll learn

  • 1 (02:52) **Mona’s Own Sleep Struggle** - Mona admits she didn’t sleep well due to hormonal fluctuations in her cycle, setting up the real-world context for the discussion.
  • 2 (04:16) **From Ashram to Celebrity Nutritionist** - Mona explains her journey from a life-threatening health diagnosis to healing in an ashram and how it shaped her holistic approach.
  • 3 (08:16) **Listener Question: Best Dinners & Sweet Treats Before Bed** - A listener with type 1 diabetes asks for low-carb, filling dinners and a safe sweet treat before bed.
  • 4 (10:06) **The Three-Hour Gap Rule** - Mona stresses the critical three-hour window between last meal and bedtime for proper digestion and sleep.
  • 5 (11:44) **How to Build a Sleep-Supportive Dinner Plate** - Mona breaks down the ideal evening meal composition: 50% plant-based carbs (fiber-rich), palm-sized protein, and good quality fats.
  • 6 (15:26) **Food Order & Post-Dinner Walk** - Eating protein and veggies before starch stabilizes glucose spikes; a 15-20 minute walk after dinner further drops blood sugar.
  • 7 (18:50) **The Best Sweet Treat Before Bed** - Mona offers two specific, science-backed options for a sweet craving that won’t spike blood sugar.

+ Full timestamped outline available in the app

Guests on this episode

Dr. Michael Bruce

Show Notes

What if getting better sleep was as simple as the last meal you ate before bed? In a lot of ways, it is! Dr. Michael J. Breus speaks with celebrity nutritionist Mona Sharma about when to eat dinner based on your bedtime, the best meals to set you up for sleep success, and what to do when that inevitable sweet tooth emerges.


Learn more about Mona Sharma at monasharma.com and follow her on Youtube, TikTok, and Instagram. For more information about the episode, head here: https://sleepdoctor.com/pages/podcast.


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