How Food Impacts Your Sleep

Nutrients present in food enable all bodily functions, and when it comes to sleep, the case is no different. Here’s how food impacts your sleep:

Research shows that dietary patterns are what set the bar for a person’s sleep quality. Generally, low-fiber diets and diets high in saturated fats make it harder for people to sleep well through the night. In contrast, diets laden with grains, fruits, and veggies enable improved sleep through the night.

You know melatonin is the hormone that makes you drowsy and helps regulate your sleep, right? But why does melatonin have this effect on your body? 

Melatonin is synthesized from the amino acid tryptophan, which is found in protein-rich foods like turkey and dairy. Tryptophan is a precursor to serotonin, a neurotransmitter that, in turn, converts into melatonin. By consuming foods high in tryptophan, you can support your body’s natural production of serotonin and melatonin, potentially improving your sleep quality.

Micronutrients present in your body, like the sun-loving vitamin D, magnesium, and iron, also play a key role in sleep health. For instance, magnesium relaxes the muscles and calms the nervous system, both of which are essential for good sleep. So, if someone happens to have a deficiency of these nutrients, their sleep takes a blow.

Now that you know about the close link between food and sleep, it is fair to wonder what foods can facilitate better sleep for you and what can make things worse.

Quality sleep is essential for overall health, and what you eat can play a significant role in helping you get the rest you need. Certain foods contain nutrients that promote relaxation and support the natural sleep-wake cycle. 

Here’s a list of top foods that aid in improving sleep quality:

Whole grains like oats and quinoa are power-packed with complex carbs and fiber, which boost serotonin levels and consequently promote better sleep. A diet rich in these can help you sleep longer.

What’s better than a soothing cup of herbal tea? Thanks to its effect on neurotransmitters, herbal teas can calm you down and help you enjoy better sleep. Chamomile tea and valerian tea are especially famous in this regard.

Have you ever seen a baby fall asleep after a milk feed? Adults can see similar sleep-promoting benefits in action, too. Dairy products like milk and yogurt are packed with tryptophan and calcium, so consuming them before bed can improve sleep. 

Nuts and seeds, rich sources of magnesium, make for perfect bedtime snacks. They will fulfill cravings as well as ensure you sleep without constant awakenings through the night.

Certain fruits like cherries, kiwis, and bananas are especially good at promoting sleep. Cherries are a natural source of melatonin, the hormone that regulates sleep, while kiwis contain high levels of serotonin, which helps improve sleep onset and duration. Bananas, rich in potassium and magnesium, help relax muscles and reduce nighttime cramps, making it easier to fall asleep and stay asleep. Enjoying these fruits as part of your evening routine can contribute to a more restful night.

Just as some foods can help improve your sleep, others can disrupt it. Consuming certain foods and beverages close to bedtime can interfere with your ability to fall asleep or stay asleep throughout the night. To enhance your sleep quality, it’s important to be mindful of what you eat in the evening. 

Here’s a list of some foods that have negative effects on sleep quality:

Caffeine, something that is a must-have for many to kick-start their mornings, is a deal-breaker when it comes to sleeping well. Coffee, tea, and chocolate are famous caffeine products that block adenosine, a neurotransmitter that promotes sleepiness. So, having them before bedtime or even in the evening can make it harder for you to sleep.

While alcohol can make you feel drowsy and help you fall asleep faster initially, it can wreak havoc on your sleep cycle in the long run by reducing the amount of Rapid Eye Movement (REM) sleep you get. 

REM sleep is a crucial stage of the sleep cycle that is important for cognitive functions like memory, learning, and mood regulation. Alcohol disrupts this stage, leading to fragmented sleep and frequent awakenings during the night. As a result, even if you sleep for a full eight hours, the quality of your rest is compromised, leaving you feeling tired and unrefreshed the next day. Reducing or eliminating alcohol consumption, especially close to bedtime, can help preserve your REM sleep and improve your overall sleep quality.

Foods laden with sugars and refined carbs can cause spikes in blood sugar making you lose sleep as you will be taken over by that sugar rush. This is also something that people with diabetes need to be especially careful about.

Heavy and spicy food, especially if you eat them close to bedtime, can cause acidity and indigestion. Having them will make it hard for you to fall and stay asleep. The body works hard to digest these foods, diverting energy away from restfulness and making it harder for you to drift into a deep, restorative sleep. For a more peaceful night, it’s best to avoid heavy and spicy meals at least a few hours before going to bed.

Now that you know how food impacts your sleep, you can take practical steps to help you get more restful sleep. Sometimes you need to know what you are lacking to get your sleep habits flowing right. 

Enter dietitians, the experts who can test and decipher what vitamins and minerals you need to sleep through the night and wake up fresh and well-rested. If you are struggling with sleep, wait no longer. Partner with a registered dietitian and get personalized advice to craft a balanced diet that supports better sleep. 

Book an appointment today and see the magic of good food and good sleep combined!