The Link Between Your Diet and Sleep Habits: Start Eating Foods That Help You Sleep Better

The importance of a good night’s sleep cannot be underestimated. Not only does it keep illness at bay, it also limits the negative impact of poor sleep on your mental health. But did you know that the quality of your sleep depends not only on how comfortable your mattress is? One often overlooked factor that keeps many of us up at night is the food we eat.

In the spirit of National Sleep Awareness Month, we explore the relationship between sleep and diet. Most people know that unhealthy eating habits can have a major impact on your sleep patterns. Eating certain foods that are too spicy can cause acid reflux, or eating something that is too sweet can make it difficult to fall asleep in the first place. However, you may not know how the quality of your sleep affects your diet. That’s right, folks, it works both ways.

Read more: Can Technology Help You Sleep Better? This Is My 3-Week Quest for Answers

Your diet affects the quality of your sleep

Most people agree that nutrition is essential for your body to perform optimally. calcium needed to keep your bones strong and potassium to keep your nerves balanced and muscles function. But did you know that your vitamin and nutrient intake also determines how well you sleep?

Research has shown that certain nutritional deficiencies such as magnesiumcalcium and vitamins A, C, D, I And I — can lead to sleep problems. For example, a vitamin D deficiency may contribute to sleep disorders and shorter sleep duration, possibly because it is important for the production of melatonin.

A balanced diet rich in essential nutrients will help your body sleep better. And to help your sleep pattern, there are a few rules you should follow when you eat to improve the quality of your sleep. First, you should make sure that you do not eat large meals too close to bedtime to prevent acid reflux and heartburn. You should also be careful about the types of foods and drinks you consume, as some can keep you awake at night.

Foods to avoid at night to sleep better:

• Fatty and sugary foods.
• Spicy food.
• Caffeine.
• Alcohol.
• Acidic foods.
• Chocolate.

Luckily, late night snacks aren’t completely off the table. There are foods containing tryptophan, magnesium, vitamin D and complex carbohydrates that can promote sleepSwapping out your usual sleep aid for one of these options may help you fall asleep more easily and avoid poor sleep.

• Proteins such as fish and poultry.
• Whole grains.
• Leafy greens.
• Cruciferous vegetables.
• Milk and yogurt.
• Nuts.
• Fruits such as berries, bananas, kiwis and oranges.

A good night’s sleep can shape your dietary choices

I don’t know about you, but when I’m tired, my stomach growls for the worst things: fries, cookies, and chips. It’s like the only thing that can get me through hours is brain fog And poor concentration is a shot of sugar straight to the brain. But we know that a lot of sugar is not ideal for mental health.

If you are sleep deprived, you are more likely to make poor food choices and increase your consumption without balancing it with your energy expenditure. This could be a reason why sleep deprivation associated with a higher risk of obesity and chronic health problems such as type 2 diabetes.

Before you start feeling bad about yourself, you should know that there are hormones at work. Ghrelin and leptin are the hormones responsible for regulating appetite. The role of leptin is to maintain energy balance and suppress hunger. It rises naturally when we sleep. Conversely, ghrelin release tells your brain It’s time to eat. That’s why it’s also called the “hunger hormone”.

Research has shown that when your sleep is disturbed, your leptin levels have decreased and your ghrelin levels are higher. So you feel hungrier, even when you don’t need to eat. Research published in the journal Sleep found that sleep deprivation chemical signals that increase pleasure and satisfaction you get from food. Therefore, you may find yourself reaching for snacks instead of healthy alternatives, leading to unforeseen weight gain.

Not getting enough sleep doesn’t just leave you feeling tired and groggy the next day. It can also lead to bad eating habits that will only make you feel more uncomfortable.

Ways to Improve Your Sleep and Diet

Your diet and sleep habits depend on each other to be optimal, which means you can’t ignore one without affecting the other. If you don’t know where to start, a good place to start is by talking to your doctor. They can help you identify any nutritional deficiencies or sleep disorders to like sleep apnea and help you create a tailor-made diet plan to your needs and ensure healthy sleep.

There are a few daily changes you can make to help improve your sleep.

• Focus on your sleep hygiene: When I say sleep hygiene, I mean your environment and bedtime habits. Good sleep hygiene will help you sleep better at night. A few hours before bed, it’s a good idea to wind down your routine and incorporate relaxing activities such as reading a book or take a bubble bath. Then it is best to put your phone away at least 45 minutes before bed so that the blue light won’t keep you up. Making small changes to your nighttime routine can go a long way toward improving your sleep quality and helping you fall asleep.
• Provide light at night: Going to bed hungry can disrupt sleep. So if you need a snack before bed, try to keep it light and choose foods from the sleep-promoting list, such as a banana, yogurt, or nuts.
• Don’t drink caffeine until late afternoon: Caffeine can linger in your body for hours after you consume it. Therefore, it is best to stop drinking caffeine in the early afternoon so that it does not disturb your sleep.
• Think carefully about what you eat during the day: A balanced diet full of nutrients will go a long way in ensuring that you sleep well at night. This doesn’t mean you have to cut out all the fun stuff, although moderation is a good way to ensure that you’re getting everything your body needs.

Too long, didn’t read?

Sleep and diet have a chicken-and-egg relationship. At any given point, you could be the chicken (not getting restful sleep because of what you eat) and then the egg (making poor food choices because of poor sleep quality). And there’s no definitive way to tell which came first, your poor sleep or your poor food choices.

The only way to fully address your sleep issues and improve your sleep health is to also examine your diet. Is your diet too high in saturated fat? Or are you eating the wrong foods at night? Making changes to your eating habits—while also maintaining a balanced diet—will have a significant impact on your sleep, which in turn will help you make better food choices.