Sleep is a vital aspect of maintaining good health. Sleep is important to repair body tissues, boost the immune system and regulate many body processes. A good sleep is all about duration, quality and environment. Among many others, nutrition is a major lifestyle factor that affects sleep quality. There is sufficient evidence showing that your daily food choices determine how much rest you can get at night. In this article, we will uncover the impact of nutrition on sleep and how you can get more rest through your diet.
The Link Between Nutrition and Sleep
Food is a constant need of every human in order to survive. Also, a good sleep is just as important as food and water. The link between nutrition and sleep is not as clear as it may seem. You may wonder: Does nutrition affect sleep? Does sleep affect nutrition? While it is difficult to establish the direction of the relationship between foods and sleep, it is shown that food choices affect the quality of sleep. Having good quality of sleep, in turn, helps you make better and healthier food choices.
Additionally, food quantity and timing throughout the day and especially before sleep may affect the sleep-wake cycle. Nutrients such as magnesium, tryptophan and calcium also affect sleep hormones such as melatonin and serotonin. So, if you are looking to get improve your sleep, you need to know that foods that help you fall asleep and those that keep you awake.
Common Foods and How They Affect Your Sleep
Major Food Classes
Saturated fats: High-fat foods are linked to short and disorganized sleep. Saturated fats also increase the risk of obesity. Instead of fries, cakes, biscuit and burgers, enjoy foods that are rich in healthy fats such as omega-3. Examples of such foods include tuna, salmon, walnuts, soybeans, etc.
Refined carbohydrates: These foods may cause your blood sugar to rise and fall rapidly. Eating these foods as your last meal for the day will make you wake up due to hunger. On the other hand, carbohydrates that have low glycemic index and high fiber help you get better sleep. Examples of food to eat include oats, sweet potatoes, wholewheat pasta, brown rice, etc.
Proteins: Eating proteinous foods, especially from plant sources can help improve your sleep quality. However, if you eat high protein foods as dinner, your body may find it difficult to break them down. As a result of poor food digestion, your sleep may be affected.
Micronutrients
Tryptophan: Tryptophan is an amino acid. It is important to sleep because it stimulates the production of hormones that regulate sleep. Foods that are rich in Tryptophan include turkey and fish.
Magnesium: Magnesium helps to improve sleep in a number of ways. One of them is by increasing melatonin which regulates feelings of sleepiness and wakefulness. Also, magnesium helps to relax muscles, leading to better sleep. Food sources of magnesium include spinach, banana and almonds
Drinks and Beverages
Alcohol: Alcohol affects sleep quality. At first, it depresses the activity of the brain and cause drowsiness. However, the aftereffect shortens the duration of the sleep cycle, causing you to wake up more frequently before morning. Poor sleep quality is also responsible for the common hangover you experience after a night of heavy drinking.
Caffeine: Many people love caffeine because it is a stimulant. Drinks containing caffeine such as coffee, coca-cola and energy drinks can make you feel awake and mentally alert. However, drinking caffeine about 6 hours before bedtime can make it difficult for you to fall asleep.
Herbal Teas: Herbal teas such as chamomile tea and magnolia tea contain substances which can improve sleep by reducing stress and anxiety. However, some herbal teas are not safe for all and may present with some side effects. Therefore, make sure to ask a doctor first.
How To Get More Rest Through Your Diet
- Eat foods that are rich in nutrients such as magnesium and tryptophan
- Reduce intake of alcohol and drinks containing high caffeine
- Avoid eating heavy meals close to bedtime
- Choose a Mediterranean diet rich in fruits, vegetables, legumes, whole grains and healthy fats
- Drink water adequately during the day and reduce intake at night
ALSO READ: Sleep Hygiene: 10 Tips for Better Sleep
Getting Better Sleep
The key to a good night’s sleep lies in making changes to your habits and daily choices. Your diet especially can affect how much and how well you sleep. However, you should not that sleep is affected by many factors including food, screen time, physical activity and stress. Therefore, changes must be made across board to ensure that you can get adequate rest every night.
