Pre-sleep meal window
Large late meals shift thermoregulation, reflux risk, and glucose rhythms into the sleep window. A practical rule used in meal-timing studies is to finish substantial food ~3 hours before habitual sleep onset. We pair that with a ~10 h daytime eating window framing inspired by time-restricted eating work (e.g. Panda lab narratives — not individualized medical nutrition).
Last safe eating (heavy / mixed meal)
19:30
~3 h before 22:30. Small snacks affect people differently — this targets the main insulin/thermic load.
Eating window close (TRE-style)
If you aim for roughly a 10-hour daily feeding window ending at that last meal, a plausible window open lands near 09:30. Slide the whole block earlier or later to match hunger and training — consistency matters more than perfection.
Athletes, pregnancy, diabetes meds, and night-shift work need different rules — this is a sleep-centric default for typical diurnal schedules.
Educational estimates only. Sleep and caffeine metabolism vary widely. This is not medical advice; talk to a clinician if you have insomnia, apnea, or other conditions.