Sleep and Nutrition

Written By: Tracy Pritchard (MS, CNS, LDN)

Recent studies have shown that our diet influences our sleeping habits more than we previously thought. We definitely need to consider this since sleep may account for approximately one third of our day, and plays a role in our health and well-being. Research has shown correlations between poor sleep and hypertension, obesity, diabetes, dyslipidemia, and other chronic conditions. While we know sleep hygiene and technology play a role, we need to consider the role of the modern diet in the rise in sleep disorders. We could say that what you eat effects your sleep AND that sleep impacts what you eat, making this a complicated relationship.

Think about the last time you were sleep deprived and tired. It was probably more difficult to turn down sugary foods and caffeine since your body was low on energy and may have been craving a quick fix. It is much easier to execute a healthy eating plan and stay focused after a restful night’s sleep. Why is that? Understanding our hormones may help us find the answer. There are two hormones typically associated with hunger and satiety. Ghrelin is the hunger hormone while leptin is the satiety hormone. If you are not getting enough sleep leptin levels drop while ghrelin levels increase. Studies have shown that sleep deprived people are likely to have cravings, and that they eat approximately four hundred extra calories per day.

There is a topic in the nutrition world called chrononutrition, which is associated with the relationship between food, metabolism, meal timing, and the circadian system. Eating at the wrong time especially two hours before bedtime may contribute to impaired digestion and worse sleep quality. In addition, it is best for gut health and sleep quality to avoid consuming a major portion of calories at night. This may explain why shift work, which leads to consuming a lot of calories in the evening, is often associated with poor sleep as well as a higher risk for obesity and other conditions. Studies have also found that time-restricted eating may improve sleep quality. This may be attributed to eating less calories before bedtime, especially if you stop consuming ultra-processed snack foods while watching your favorite show at night. Sleep quality was also better in those who consistently consumed meals three times per day. This can be accomplished by scheduling your intended time for breakfast, lunch, and dinner while also allowing for two hours without food prior to bedtime.

Many principles of healthy eating also support better sleep. For example, eating enough fiber has been associated with better sleep habits. Men need 38 grams per day while women need 25 grams per day. Many people prioritize fiber for other reasons such as lowering cholesterol and keeping the bowels moving well. They may gain the added benefit of better sleep. We have also heard a lot about sugar these days. It is important to note the difference between natural sugars and added sugars. Natural sugars found in vegetables and fruits (which also contain fiber!) may support better quality sleep than added sugars found in ultra-processed foods. Protein helps you stay fuller longer and also supports balanced blood sugar. Balanced blood sugar helps control the appetite, while dysregulated blood sugar often results in cravings and irritability. Protein is also rich in essential amino acids such as tryptophan. The body uses this amino acid to help make serotonin and melatonin. Protein rich foods include meat and poultry, fish and seafood, legumes and tofu, dairy and eggs, some grains, and nuts and seeds.

While there are some foods known to support sleep, it is important to consider your overall dietary pattern and sleep habits rather than individual drinks or foods. While they may be associated with better sleep, they may be more effective once you have addressed sleep hygiene. A healthy sleep environment includes everything from a comfortable mattress, pillows, and blankets to the noise and lights present in your bedroom. For example, if you are having trouble sleeping and research sleep-promoting foods, but your room is noisy and bright or you are using electronics in bed, these habits may suppress your body’s melatonin production thus counteracting the desired benefits of these therapeutic foods. That being said some foods that have been found to improve sleep include turkey, kiwi, tart cherry juice, fatty fish, and nuts/seeds. Chamomile tea and passionflower tea may also be helpful.

Nutritional Elements Impairing Sleep

1. Caffeine is the most widely consumed stimulant found in coffee, tea, carbonated drinks, energy drinks, and chocolates. Caffeine may negatively impact sleep onset and quality. If you are consistently consuming high amounts of caffeine, it may be to blame for impaired sleep patterns.

2. Nicotine is a stimulant found in cigarettes, e-cigarettes, and vapes. Nicotine use within four hours of bedtime leads to increased sleep fragmentation and awakenings.

3. Alcohol is a depressant. If you choose to drink alcohol, best to stop drinking it at least four hours before bedtime.

4. Reflux inducing food includes fried fatty food, spicy food, and ultra-processed food. When these are consumed close to bedtime you may experience acid reflux and heartburn that results in awakenings and poor sleep quality. Instead of frying try roasting, boiling, or air-frying in addition to waiting two hours before bedtime.

A sleep diary that tracks your sleep habits may give you the best insight about your patterns and where you can make some changes. This may include tracking your bedtime and wake time, number of sleep interruptions, perceived sleep quality, daily exercise, and anything else that may be influencing your sleep. In addition to tracking these sleep habits, also consider recording your foods and beverage intake to determine how your sleep is influenced by your food choices and timing.

Featured Recipe

from The Healthy Mind Cookbook by Rebecca Katz

Chamomile Lavender Lemonade

Chamomile and lavender are calming herbs that are great for relieving stress and may help you sleep.

Ingredients:

4 bags Traditional Medicinals Chamomile with Lavender Tea

2 tablespoons honey

½ cup freshly squeezed lemon juice

Instructions:

Bring 4 cups of water to a boil; add the tea bags and let steep for 5 minutes. Add honey and stir to dissolve, then stir in the lemon juice. Serve warm or over ice.

Cook’s Note: Any combination of chamomile and lavender or chamomile and ginger tea bags will work.

Storage: Store in an airtight container in the refrigerator for up to 4 days.

Did you find this information useful? Be sure to tune into Episodes 19 and 20 of The WingSpace Podcast with Jennifer Voorhaar (LCSW-C) and Tracy Pritchard (MS, CNS, LDN) for more information on the relationship between sleep and nutrition!

Family Meals and Meal Planning

Written By: Tracy Pritchard (MS, CNS, LDN)

It is no secret that family life can be busy. Planning and preparing meals together takes time. You may find this time well spent and worth the effort so you can eat healthier meals while you catch up and communicate with your loved ones. If you consider the past several days, weeks, and months, have you taken the time to plan any meals? If you have that is great; if not, you can take some small steps to keep it simple and involve the family.

Keep in mind that every meal does not have to be a Thanksgiving feast or have a fancy Pinterest presentation. While dinner may be the obvious family meal to eat together, some families may find it more feasible to have a weekday breakfast or weekend brunch together.

Young kids can learn a lot about food through family meals by watching their parents and learning to eat what they eat. Family meals will usually include more vegetables and fruits than fast food and meals at restaurants. Meal planning may result in meals being more balanced leading to less mindless snacking. Picky eaters may be more likely to try new foods at mealtime when eating with others. Involving others in choosing and preparing meals may increase the chance they will try new foods. Even young children can help wash fruits and vegetables, toss salads, or set the table. Older kids may want to help find recipes or take responsibility for planning a meal now and then. You may even find them texting recipe ideas throughout the week knowing it may be something the family can enjoy together!

Preparing meals at home is an opportunity to teach kids about nutrients and cooking techniques that can shape future foods choices and contribute to smarter eating for life. If you are responsible for leading this effort and need support, there are endless prepping and cooking videos online and on television. Learning to plan and prepare is especially important for those who have a food allergy or sensitivity. It helps everyone learn what ingredients are safe and how to use them in meals that they enjoy.

You may also choose to compare the financial benefits of eating at home versus eating out. It can be a fun lesson to compare the prices on a restaurant menu with what you would spend at the grocery store to make a similar meal. If everyone helps with the grocery shopping they also gain knowledge and awareness that will help down the road for food budgeting. Planning and prepping may not only save money on one meal since meals can usually be doubled or tripled for leftovers. This will save time later in the week when the leftovers can be used for lunches or dinners on busy days. Of course, some people do not care for leftover meals but can still benefit from a planning and prepping mindset. It is simple enough to chop and prep extra veggies for use later in the week. Any leftover or extra baked chicken can be shredded and used in a new dish like a chicken wrap or chicken salad.

Mealtimes can also be a way to be creative. This will look different for each family based on schedules and preferences. Breakfast for dinner is an easy option. Another idea is to create theme meals such as taco bar, burger bar, pasta dinner, chili night, pizza night, or whatever sounds good to your family. There can be a lot of variety within a theme. For example, a burger bar one week might be traditional beef burgers while other weeks may include turkey burgers or vegetarian burgers that are store bought or homemade. Buffet style meals may work best for some families so everyone can pick the items they prefer. For example, some people at a taco bar may want to put everything in a burrito while others build a taco salad instead.

Another easy way to get family meals going may be to prepare simple crockpot or instant pot meals. Sheet pan meals are also a popular option. A sheet pan takes the place of a one-pot meal and uses a pan in the oven instead of a pot on the stove. It can save time and makes clean up easy. The basic idea is to cook around 2 pounds of protein, 2-3 cups of chopped vegetables, and 1-2 tablespoons of oil plus seasoning to taste. There is no wrong way to approach meal planning and family dinners.

Parents can also use this time to model the behavior they expect when the family comes together for a meal. This may include learning how to listen while other are sharing information and taking turns to talk. Try to include some open-ended questions to avoid yes-no answers. Instead of asking “Did you have a good day?” try something like “Tell me one great thing that happened at school today” to get more details. Another option is to make or find a list of conversations starters, cut into strips, and put all of the questions into a bowl or mason jar. Everyone can answer the same question at that meal or pick a new question. It is important to keep mealtimes relaxed and enjoyable, and not force anything.

Some small tips to help with meal planning and family meals include keeping a running grocery list where family members can add items. This will help to make sure you don’t run out of staple ingredients. Keeping the pantry and freezer stocked will also come in handy when you run out of time to plan or shop for your planned family meal but still want to spend time together. This may be a simple meal with pasta, jarred marinara, frozen veggies and some fruit for dessert. Dinner could also come from an extra meal in the freezer because you doubled the recipe the last time you made it knowing it could come in handy another time.

Some families may choose to start off with delivered meal kits that provide the ingredients and recipes while others may want to use a meal planning service that sends the shopping list directly to the grocery store for pickup or delivery. The important part is that you share the meal together.

Featured Recipe : Black Bean Turkey Chili

This is a family favorite! We make it on the stove and/or in the crockpot. Depending on the size pot you use, it is easy to double or triple this recipe to keep leftovers in the fridge or freezer. There are several options for vegetables and toppings based on what you and your family like. You can swap out the ground turkey for ground chicken or ground beef or use pinto beans or red beans instead of black beans. Have fun making this recipe your own!

Ingredients

1 pound ground turkey

2 (14.5 oz) cans black beans, rinsed and drained

1 (14.5 oz) can diced tomatoes, undrained

2 (14.5 oz can) tomato sauce

1 cup frozen corn

2 Tbls chili powder

1 Tbls paprika

1 tsp ground cumin

1 ½ tsp ground oregano

salt and pepper to taste

*optional (any or all of the following vegetables):

1 tsp minced garlic

1 yellow onion, chopped

1 bell pepper, chopped

2-3 carrots, diced

2-3 stalks celery, diced

Toppings ideas: shredded cheddar cheese, avocado/guacamole, sliced jalapenos, plain Greek yogurt, cilantro, crushed tortilla chips

Instructions (stove top)

1. Coat large stock pot with cooking spray. Over medium heat brown the ground turkey and break into smaller chunks. Once browned add any vegetables and cook an additional 5-8 minutes until soft.

2. Mix chili powder, paprika, cumin, and oregano. Add salt and pepper to taste. Cook for 1 minute then add in diced tomatoes, tomato sauce and black beans.

3. Bring to a boil. Reduce heat and simmer for about 30 minutes.

4. Can store leftovers in fridge for 4-5 days or in the freezer for months.

5. Serve with toppings you enjoy!

Instructions (crock pot)

1. Place ground turkey in the crockpot (you can brown the turkey first but not required).

2. Add the rest of the ingredients.

3. Cook in a 6-quart slow cooker on low for 6-8 hours or high for 3-4 hours.

4. Break apart turkey and stir.

5. Serve with toppings you enjoy!