Have you ever felt like you have to have a high-energy drink like cocoa or chocolate to get through the day? Or worse, still, feel so exhausted despite spending 8 to 9 hours in bed? It can be a destructive loop where you will have to consume high-energy drinks or caffeine to stay awake, followed by a poor sleep pattern due to the caffeine and the poorly chosen food and beverages!

When it’s time to hit the hay, having a good sleep depends on the food you eat. Sleep improvement has become a major industry rolling out the best mattresses to white noise machines to high-tech pyjamas, but, an emerging body of research suggests that a better choice of nutritious food can lead you to a deep slumber.

How is sleep affected by dietary components?

Fat

Multiple cross-sectional studies concluded that higher intake of saturated fat negatively impacted sleep quality.

Protein

Like fat, protein also impacts sleep quality and studies reported that those who slept 6 hours or lesser had a lower energy intake from protein and higher energy intake from carbohydrates. This is due to Tryptophan, an essential amino acid that is used by the body to make serotonin (a feel-good neurotransmitter) and melatonin (a hormone that regulates the sleep-wake cycle). There is some evidence that the consumption of a tryptophan-rich diet improves sleep quality to some extent.

Carbohydrates

Research between sleep and consumption of a diet that is high in carbohydrates is conflicting. In a Japanese study, the quality of carbohydrates has an impact on the quality of sleep where confectionery and sweetened food items were associated with poor quality of sleep.

Fibre

A higher fibre intake seems to improve sleep quality as mentioned in several studies, a trial conducted by Columbia University found that higher fibre intake resulted in a deeper, restorative sleep as indicated by slow-wave sleep.

Sugar

A Relationship between consumption of high sugar and sleep is limiting, however, a trial conducted by Columbia University found that high consumption of sugar hurts the quality of sleep, but more towards sleep arousals during the night.

Caffeine

Excessive intake of caffeine can affect the ability to sleep and the quality of sleep as it takes 12 hours for the body to break down the caffeine.

Alcohol

While alcohol may feel like it assists sleep, it actually interrupts restorative sleep.

Fluid Intake

Excessive fluid intake especially towards bedtime may interrupt your sleep quality as you will have to make several trips to the bathroom.

Large meals

Having large meals later part of the night will also disrupt sleep as the digestive system is active and makes it difficult to sleep.

How does less sleep lead to more calorie intake?

Researchers found that less sleep is associated with increased levels of leptin and decreased levels of ghrelin hormones that are associated with appetite. This combination of hormones leaves you hungrier, poor sleep can lead to excessive food intake and more so-an increase in high carbohydrate types of meals.

The quality and duration of sleep also influence our decision-making on food choices. Research indicates that being sleep deprived, one turns to food for reward, with an increased desire for highly processed food, and nutrient-poor food choices.

Poor sleep negatively influences glucose breakdown and increased insulin sensitivity which has a strong consequence on chronic diseases like diabetes and weight gain. Lack of sleep has been connected with greater weight circumference and elevated risk of obesity. Multiple studies say that people with less sleep will tend to increase consumption and with lesser energy expenditure, creating weight gain.

Can sleep help with weight loss?

Getting a good amount of quality sleep will have a positive influence on healthy dietary making that will give a well-rounded weight loss plan. Studies have shown that people who have good sleep and aim for weight loss have better results. Sleeping well results in reduced over-eating and waking up with zest and energy to facilitate more physical activity.

How to improve sleep through diet?

Growing evidence indicates that having a diet that is rich in fruits and vegetables and that gives provides the recommended dose of vitamins and nutrients contributes to better sleep and promotes a healthy weight. Many different types of diet can provide this nutrient balance and after close evaluation, the Mediterranean diet is mainly plant-based incorporated with lean meat and high fibre seems to promote heart health and quality sleep.

The Dietary Approach to Stop Hypertension (DASH)– a diet that is low in saturated fats and reduced salt, with a focus on whole foods and high fibre levels, potassium and magnesium, research says tends to report better sleep.

Take Away!

To improve sleep and nutrition, it’s best to start talking to your doctor to identify your barriers to sleep, including sleep disorders and a good nutrition plan. Maintaining sleep hygiene is an important factor in making consistent sleep part of a daily routine. Research has found that a late sleep schedule is correlated with higher weight gain, so good sleep hygiene is emphasised.

Taking enough time to wind up all that you are doing and getting ready to go to bed is another integral part of sleep hygiene. Staying away from late-night food and drinks like spicy food and sweet beverages should be part of the daily routine.

Lastly, a dark and quiet environment in the bedroom, avoiding screen hours at least an hour before bedtime and getting enough exercise and daylight contribute to a night of good restorative sleep.