How What You Eat Affects Your Sleep

We’ve all had those nights where no matter what you try, you just can’t get to sleep. The hours tick by so slowly that on one hand it feels like morning will never come, but on the other hand you want more sleep when the alarm goes off! This lack of sleep can be frustrating, exhausting, downright stressful and is caused by a number of things. But did you know that what you eat is one of the major players in this regard? Yep, your diet plays a crucial role in whether you’ll get a good night’s sleep and there’s a whole lot more to it than you might think.

The Connection Between Diet and Sleep

If you’ve been following our posts for a while, you know that our bodies are complex systems and everything is connected. In this regard, the food we eat affects our hormones, blood sugar levels, and overall metabolism - all of which can impact how well we sleep.

For example, eating a heavy, greasy meal right before bed can make it hard for your body to relax and fall asleep. On the other hand, eating certain nutrients can help you relax and nod off with ease. It’s all about finding the right balance and understanding how different foods affect your body.

The Role of Nutrients in Sleep Quality

Certain nutrients are known to have a positive impact on sleep quality. Let’s take a look at some of the key players:

1. Tryptophan: This amino acid is found in foods like turkey, chicken, nuts, and seeds. It helps the body produce serotonin which you’ll probably recognize as the “happy hormone. What you may not know is that this hormone also promotes relaxation and helps regulate sleep.
2. Magnesium: Found in leafy greens, nuts, seeds, and whole grains, magnesium is known for its ability to calm the nervous system and improve sleep quality.
3. Calcium: Dairy products are rich in calcium, which helps the brain use tryptophan to manufacture melatonin - the hormone essential for regulating your sleep cycle.
4. Vitamin B6: This vitamin is essential for the production of both serotonin and melatonin. To get more of it in your diet, stock up on fish, poultry, potatoes, and bananas.
5. L-Theanine: This amino acid, found in tea leaves and now available in supplements like our Fast Asleep, promotes relaxation without drowsiness. It can help improve the quality of sleep by calming the mind and reducing anxiety. This is supported in many studies such as a recent study regarding the negative effects of caffeine on sleep quality for young women and how this amino acid can help to reduce those effects. 
6. Reishi: Known as a stress-relieving adaptogen, Reishi can help the body adapt to stress which helps you to relax. Incorporating this into your routine can really “take a weight off”, as they say, and make a significant difference in how well you sleep.
7. Astragalus Root:  By balancing energy levels throughout the day, Astragalus Root helps regulate the natural sleep-wake cycle. Daily use improves sleep quality by reducing stress and strengthening the immune system, helping your body function as it should throughout the day and unwind when the evening rolls around.

Foods That Can Sabotage Your Sleep

Just as there are foods that can help you sleep better, there are also foods that can disrupt your sleep!. Here are some of the common culprits…

1. Caffeine: This one is a no-brainer. Caffeine is a stimulant that can keep you awake for hours, and it’s not just coffee you need to watch out for - we’re talking about tea, chocolate, and even some medications that can contain coffee. And those energy drinks… yep, you know you need to cut those out if you’re not sleeping (and in general!).
2. Alcohol: The whole nightcap thing is a bit of a myth to be honest; it might make you feel drowsy initially, but alcohol can interfere with your sleep cycle and result in restless sleep.
3. Spicy Foods: Spicy foods can cause indigestion and discomfort - as many of our heartburn clients will be well aware of! And this makes it very difficult to fall asleep. They can also raise your body temperature, which is counterproductive since your body needs to cool down to fall asleep. So stay away from the spices before bedtime!
4. Sugary Snacks: Foods high in sugar before bed can spike your blood sugar levels and this often leads to a crash that can wake you up in the middle of the night. Try to avoid those midnight snacks if you can.

The Science Behind It All

According to the National Sleep Foundation, around 30% of adults experience short-term insomnia, and 10 - 15% suffer from chronic insomnia. Poor dietary choices are one of the key players in exacerbating these sleep issues. In addition to the above foods, a study published in the Journal of Clinical Sleep Medicine found that a diet low in fiber and high in saturated fat and sugar was associated with lighter, less restorative sleep. Participants who consumed more fiber spent more time in the deep, slow-wave sleep stage, which is crucial for feeling refreshed in the morning.

Practical Tips for Better Sleep Through Diet

Now that we know the connection between diet and sleep, what can we do about it? Here are some practical tips to help you eat your way to a better night’s sleep:

1. Plan Your Meals: Try to have your last meal at least 2-3 hours before bedtime. This gives your body enough time to digest and help to prevent any discomfort that might keep you awake such as reflux or bloating cramps.
2. Incorporate Sleep-Friendly Foods: Make an effort to include foods rich in tryptophan, magnesium, calcium, and supplements like our Fast Asleep, which contains the calm-inducing L-Theanine, Reishi, and Astragalus Root. If you get the munchies or simply can’t sleep and need a helping hand - a bedtime snack of a banana and a handful of almonds could do the trick!
3. Avoid Sleep Disruptors: As noted earlier, limit your intake of caffeine, alcohol, and spicy foods in the hours leading up to bedtime. Go for calming herbal teas like chamomile or peppermint instead, whichever your taste buds prefer!
4. Stay Hydrated, But Not Too Much: Drinking plenty of water throughout the day is important, but try to avoid large amounts right before bed to minimize trips to the bathroom. If you have an en-suite, it’s not that bothersome, but it’s still going to wake you up, and if it doesn’t properly wake you up you’re almost certainly going to stumble and get a knock against some furniture along the way! 
5. Create a Routine: Consistency is key. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve your sleep quality over time.

Eat Smarter, Sleep Smarter

Understanding how what you eat affects your sleep will really help you get some extra ZZZs once you get to work on making these adjustments. All you need to do is make a few changes to your routine and add more mindful food choices. So next time you find yourself tossing and turning, take a moment to think about what you ate that day. If you’ve been struggling with long term sleep issues you may have been going about this all wrong - and your diet might just hold the key to unlocking a good night’s sleep!

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