Deep, unbroken rest

Sleep through the night and wake up with energy

Closing dinner a few hours before bed helps you sleep deeper and wake up less. The app nudges you to close your window and skip late-night snacking.

Download on theApp Store Get it onGoogle Play

3hDinner to bedtime

14:10Your base schedule

$0Free, no ads

Free Data in the EU iOS · Android

Sound familiar?

I wake up at 4 a.m. and can't get back to sleep

You sleep through the night

I get up more tired than when I went to bed

You wake up with energy

I eat dinner late and go to bed with a full stomach

Goodbye nighttime heartburn

What you will notice

What you get out of it

This is what changes in your day to day when you give your body well-guided hours without food.

You sleep through the night

Fewer 3 a.m. wake-ups and nights that run straight through.

Why:With no digestion pending, you reach deep sleep sooner.

You wake up with energy

Mornings without that hungover, heavy-dinner feeling.

Why:Deeper rest translates into more energy when you wake up.

Goodbye nighttime heartburn

Less burning and reflux when you lie down in bed.

Why:With an empty stomach at bedtime, there's less reflux.

Better mood the next day

Less irritability and more patience after a good night.

Why:Deep sleep helps regulate stress and emotions.

Fewer late-night cravings

No more raiding the fridge at 11 p.m.

Why:A fixed dinner time trains your body to stop asking for food at night.

Your body clock, back on time

You get sleepy at the same hour and drift off faster.

Why:Eating at regular hours helps sync your internal clock.

SCIENCE · PHASE BY PHASE

What happens in your body, hour by hour

The app tells you the moment you enter each phase. No more waiting around to "see if it works."

Digestion

Dinner done before bed

0-3hDigestion

Dinner done before bed

Light, early dinner. Three hours to bedtime with no snacking.

3-5hInsulin drops

You reach deep sleep sooner

You go to bed with digestion done and fall asleep more easily.

5-8hStable blood sugar

Fewer wake-ups at 3 a.m.

No sugar spikes or crashes jolting you awake at 4 a.m.

8-10hOvernight repair

Restorative sleep

Unbroken sleep. Your body focuses on repair, not digestion.

10-12hLight waking

Morning with energy

You get up without the heaviness. Natural light and a glass of water.

12-14hFat burning

Steady energy and good mood

Breakfast or first meal whenever it fits, no rush and no anxiety.

Your progress

What to expect, week by week

Week 1

You move dinner earlier and feel less heavy at bedtime.

Weeks 2-3

Fewer night wake-ups and mornings with more energy.

Month 1

A regular schedule sticks: you fall asleep sooner and rest more.

Month 3

Steadier sleep and days with a better mood and more energy.

What the science saysIntermittent Fasting for Better Sleep

Reviewed on 12/10/2026

Moving your last meal earlier and avoiding heavy dinners close to bedtime is a reasonable strategy for resting better, though the evidence is limited. Reviews suggest time-restricted eating usually doesn't worsen sleep and improves it for some people, and a diet higher in fiber and lower in sugar is associated with deeper sleep. Persistent insomnia needs a medical consultation.

Adults with overweight who shortened an eating window of over 14 hours to 10-11 hours for 16 weeks lost weight and reported sleeping better. [1]
In 26 adults, more fiber predicted more slow-wave sleep, while more sugar was linked to more micro-awakenings. [2]
Of 6 trials reviewed, only one found a significant improvement in subjective sleep quality with time-restricted eating. [3]

Frequently asked questions

Does intermittent fasting help you sleep better?

Eating dinner earlier and skipping late-night snacks helps many people sleep deeper. Studies link earlier eating windows with better sleep quality. If your insomnia is persistent, talk to your doctor.

What time should I eat dinner?

Ideally 2-3 hours before bed. If you turn in at 11 p.m., have dinner by 8 or 9 p.m. at the latest. Ayúname reminds you to close your eating window on time.

Why do I wake up in the middle of the night?

There are many causes: stress, alcohol, caffeine, light, or big late dinners that shift your body temperature and blood sugar overnight. Eating earlier and lighter is a good first step.

Is it bad to go to bed a little hungry?

Mild hunger usually doesn't keep you awake and passes quickly. If the hunger is strong enough to keep you up, move dinner earlier and make it fuller with protein and vegetables. The point isn't to suffer.

Can I have anything before bed?

Water or an unsweetened herbal tea like chamomile won't break your fast. Skip alcohol and caffeine in the afternoon: they're two of the biggest enemies of deep sleep.

Scientific sources (3)