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!