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Additional Benefits: Reduced craving for food, decreased addictive behaviors, a significant reduction in major cardiac events (27% reduction in fatal heart attacks), 7% reduction in stroke, decreased occurrence of obesity-related cancers, improved fertility in both men and women, reduced heart failure rates, and increased survival in heart failure patients

This effect is particularly significant after carbohydrate consumption, as it reduces post-meal glucose spikes and encourages glucose uptake by muscles and fat cells

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Gradually adjust your schedule: If you are currently far from your ideal sleep schedule, make small adjustments (15-30 minutes) every few days until you reach your target

Eur J Gastroenterol Hepatol 32(2):288293