Do you struggle to fall asleep or stay asleep? Do you wake up in the morning feeling groggy or overall not rested? You’re not alone.
According to the Centers for Disease Control and Prevention about ¼ of all American adults do not meet the recommended 7+ hours of sleep nightly recommendation, and about 15% of all American adults struggle to even fall asleep most nights.
While your habits and routine can impact your health, it may be a surprise to learn that your diet can equally play a role in enjoying a good nights’ sleep.
However, nutrition can significantly influence your sleep quality, duration, and even consistency. In this article, we’ll explore the science between nutrition and sleep, food and nutrients to support your sleep, eating habits that may disrupt your sleep, and even other hygiene tips and tricks to optimize this core area of your health.
We will also provide you with a free pdf with tips and tricks so you can optimize your sleep!
The science between nutrition and sleep
Nutrition can greatly impact sleep, and sleep can equally influence your nutrition choices.
Your sleep impacts your hormone regulation, metabolism, and even your food choices. Research shows that disrupted sleep cycles can change how you absorb and digest sugar from the diet, potentially leading to insulin resistance or type 2 diabetes. This may also lead to unwanted weight gain.
Sleep-deprived people may be more likely to reach for fast food or highly processed meals, which is often higher in sugar or fat. This may be in part to increase cortisol, or stress hormones, that stem from inadequate sleep.
In turn, diets higher in saturated fat have been shown to negatively impact your sleep. This makes it a difficult cycle to break.
Foods and nutrients to support your sleep
A balanced diet rich in lean meats, fruits and vegetables, healthy fats, and whole grains can support many areas of your health. These foods contain micronutrients - like vitamins and minerals - that can help your immune system, mood, heart health, blood sugar, weight management, and much more. Micronutrients can equally support your sleep.
Magnesium is a mineral found in pumpkin seeds, almonds, spinach, black beans, edamame, and even potatoes that can support your sleep. Research has shown that it may help your sleep, and some Berry Street Registered Dietitians recommend it for anxiety, stress, and general wellbeing.
Additionally, foods high in an amino acid called tryptophan may positively support your sleep. Have you ever felt tired after eating Thanksgiving turkey? You can thank tryptophan. Tryptophan acts as a precursor for melatonin, which is a core hormone in regulating your sleep.
Another nutrient that is useful in promoting restful sleep is potassium. Potassium rich foods include dried apricots, lentils, acorn squash, dried prunes or raisins, baked potatoes, and kidney beans – although potassium is found in many other foods, too. Research explains that potassium deficiency is associated with interrupted sleep - perhaps due to potassium’s role in muscle relaxation and alleviating muscle cramps.
Other nutrients that can support healthy sleep include: vitamin D, calcium, zinc, and iron.
A balanced diet can provide the vitamins and minerals you need to promote restful sleep.
Eating habits that disrupt sleep
The foods we eat can positively or negatively impact sleep, along with the patterns and habits related to our meals and snacks.
For example, eating a larger meal close to bedtime may lead to gas, bloating, acid reflux, or difficulty falling asleep. Berry Street Registered Dietitians recommend staying upright for at least 2 hours before you intend to fall asleep so you can best support your digestion.
Sipping caffeine all throughout the day, and especially into the afternoon and evening, may make it difficult to fall or stay asleep. It may even lead to night sweats, which can make sleeping uncomfortable.
Some individuals may want to drink their water earlier in the day so that they do not wake up often to use the bathroom in the middle of the night. This will all depend on your body’s needs, and your goals in promoting healthy sleep.
Work with your Registered Dietitian Nutritionist to understand how the timing of your meals, snacks, and beverages is impacting your sleep.
Sleep hygiene to promote rest
Sleep hygiene plays a large role in helping you train your body for bedtime. If you watch a scary movie before bed, perform high impact activity, or even avoid a consistent bedtime, you may notice it is more difficult to fall or stay asleep.
Sleep hygiene refers to all of the behaviors, routines, and activities that you perform before bedtime that will positively or negatively impact your ability to sleep.
Best practices for sleep hygiene include:
Stop using all electronic devices for 30+ minutes before bedtime
Improve your sleeping environment – sleep on comfortable pillows and mattresses and avoid bright lights
Remove naps from your routine, so you can more easily fall asleep at night
Engage in relaxing activities before bedtime, like yoga, deep breathing, reading and showering
Conclusion
Sleep is a crucial part of your health and can support your body to perform its best day after day. The foods you eat, as well as the patterns in which you eat, can greatly affect your sleep. Similarly, your sleep can influence the nutrition choices you make throughout the day.
Working with a Berry Street Registered Dietitian can help you understand your dietary and lifestyle patterns, as well as adjust behaviors, so you can wake up feeling refreshed every morning.
