WHAT TO EAT FOR BETTER SLEEP
In the quest for a healthier lifestyle, it’s easy to shift focus to elaborate exercise plans and downloading the latest apps to better manage stress. But, one crucial consideration is often overlooked – sleep. While it’s well known that eating a balanced diet is essential for overall wellbeing, its impact on sleep quality is equally significant. With research suggesting that insufficient sleep may weaken the immune system and have a negative impact on our mental health – how does what we eat affect our nightly rest?
We all know that the food we consume plays a fundamental role in regulating various bodily functions, including sleep. Certain nutrients influence neurotransmitters and the hormones involved in the sleep-wake cycle, affecting both the duration and quality of our sleep. Although often an intricate harmony built upon balance – Melatonin, Magnesium and Vitamin B6 are often considered key nutritional and hormonal markers linked to better sleep – responsible for regulating the body’s internal clock, relaxing muscles, reducing stress and regulating sleep patterns. Eating more foods that contain these compounds such as eggs and fish for Melatonin; spinach, quinoa and black beans for Magnesium and tuna, chickpeas and poultry for Vitamin B6 – we support our bodies to keep within a healthy sleep-wake rhythm.
On the other hand, a diet high in refined sugars, saturated fats, and processed foods can have a detrimental effect on sleep quality. These foods are known to spike blood sugar levels which can lead to disturbances for the body’s natural sleep-wake cycle, contributing to insomnia or fragmented sleep. Excessive consumption of caffeine and alcohol, particularly close to bedtime, can also disrupt sleep patterns and lead to a restless night. Moreover, irregular eating habits and consuming large meals late into the evening can contribute to digestive discomfort, making it challenging to drift off and stay asleep.
So, with this in mind – what are the practical tips for improving sleep as it relates to nutrition? First up, prioritise whole foods that are nutrient-dense including lots of fruits, vegetables, lean proteins, whole grains and healthy fats.
This will help to avoid huge spikes in blood sugar levels, keeping you fuller for longer. Paying attention to portion size and eating mindfully is also helpful when working on adopting a healthier diet, especially before bedtime. Listen out for hunger and fullness cues and take time eating meals – this will all contribute to regulating our body’s own natural rhythm.
Hydration is also key – drinking plenty of water throughout the day and limiting caffeinated drinks in the afternoon and evening to prevent interference with sleep. Timing meals can also help to improve sleep quality. Eating late into the evening causes our digestive system to “wake-up” which gives us a surge in energy. Avoiding heavy or spicy foods before sleep – opting for light, easily digestible snacks instead – will help us settle for a peaceful night’s sleep.
Finally, the old adage that we are a product of our environment is absolutely true when it comes to sleep. Establishing a calming bedtime routine to signal to our bodies that it’s time to wind down can be incredibly beneficial. Avoid screens and stimulating activities before bed, opting instead for reading, gentle stretching or meditation. Although this is well known, it is one of the most challenging lifestyle changes to make, as our busy lives keep us plugged-in 24/7. But remember, although technology has advanced our physiology as human beings hasn’t all that much – strive for balance and when considering food choices, think – what did our prehistoric ancestors eat?
Undoubtedly, the link between good nutrition and quality sleep is clear to see. By prioritising a balanced diet rich in essential nutrients and adopting healthy eating habits, we can positively influence sleep patterns and our overall wellbeing. Remember, small tweaks in food choices and lifestyle can often bring significant changes in sleep quality, leading to more restful nights and increased vitality throughout the day. Take the first step towards better sleep today, by nourishing your body with the nutrients it needs to not only survive, but thrive.