A Zen parable:
A student once asked his teacher, "Master, what is enlightenment?"
The master replied, "When hungry, eat. When tired, sleep."
Going to bed at 10 at night seems fine. Sleep is when you recover -- getting enough sleep is critical for fat loss, building strength, and performing well mentally and physically. Nothing wrong ...
I’m not sure that this question technically qualifies as being on topic or not, but consuming anything else will slow down the rate of digestion. So fiber, fat, or whatever else you decide to consume would do the job. I’m assuming that this question is in regards to body composition as it relates to rates of muscle protein synthesis.