Could What We Eat Impact our Sleep?

Could What We Eat Impact our Sleep?
Could What We Eat Impact our Sleep?

In Greek mythology, the God of Sleep is Hypnos and he is depicted as a gentle and peaceful god who brings rest and relief from worries. With good reason, as sleep replenishes our cells, removes metabolic waste and toxins from our brains and offers a chance to rest and conserve energy. Research has shown that good quality sleep helps with learning and memory, boosts our immunity and can enhance our mental wellbeing. So making sure we get a good night’s sleep is paramount for optimal health.


The Link Between our Diet and Sleep

Our sleep and our nutritional status are inextricably linked. Disrupted sleep affects our food choices and the frequency with which we eat. This is because we try to maintain our energy levels and prolonged wakefulness by reaching for high caffeine containing drinks, carbohydrate rich foods high in sugar and frequent snacking. This can play a huge role in compromising the quality of our sleep.

Studies indicate that prolonged poor sleep could result in chronic low-grade inflammation, increasing our risk of heart disease, type 2 diabetes, high blood pressure, fatty liver disease and obesity. A loss of sleep can increase levels of ghrelin, our hunger stimulating hormone, while decreasing our levels of leptin, the hormone which lets us know when we have eaten enough and feel full.


The Timing of Sleep

Research has also shown that when we sleep also impacts how we eat. Those who go to bed later (where the mid-point of sleep is 5.30am or later) tend to sleep less overall, consume more calories and fewer vegetables than those who sleep earlier and have a higher intake of food later in the evening. Late sleepers have also been shown to consume more caffeinated drinks and fast food.


What Should You Eat to Support Better Sleep

So can eating the right foods improve our sleep? According to several research studies, there is enough evidence to suggest that nutrient-dense diets high in fibre, vegetables, fruits and protein are associated with better sleep outcomes. Diets composed of refined carbohydrates, processed foods and saturated damaged fats in comparison can worsen sleep.


Specific Foods to Promote Better Sleep


  • SOUR CHERRIES - Also known as Montmorency cherries, these are full of nutrients like tryptophan, serotonin and melatonin which can all support sleep and mood. Tryptophan is an amino acid that is a pre-cursor to serotonin which in turn is a pre-cursor to melatonin. Serotonin is a neurotransmitter that plays a role in mood regulation and sleep whilst melatonin is a hormone which regulates the sleep-wake cycle. Sour cherries are also rich in antioxidants and minerals which are beneficial for good health. Research trials indicate that tart cherry juice can be helpful in reducing the severity of insomnia by increasing total sleep time and sleep efficiency, while reducing sleep latency (the time it takes to fall asleep) and the number of awakenings.

  • KIWIS - Kiwi fruit also contains a high concentration of melatonin and kiwis have shown potential to improve sleep quality in a similar way to tart cherries. Kiwis are also full of antioxidants and contain high levels of vitamin C and vitamin E, alongside serotonin. In a research study, eating two kiwis an hour before bedtime for four weeks showed promising results among a small group of individuals with sleep problems. The group reported reduced sleep disturbances and better sleep quality and duration.

  • OILY FISH - Consumption of oily fish such as salmon, mackerel, herring, anchovies and sardines may also provide benefits for sleep. Oily fish contain good levels of vitamin D and omega 3 fatty acids which help regulate serotonin which is helpful for melatonin production.

Missing Micronutrients

Another path to improving sleep quality involves supplementing with B vitamins, magnesium, vitamin D and other micronutrients which may be missing in the diet or may be deficient. Known as nature’s tranquiliser, magnesium in particular has been studied in great depth in regard to sleep. Rich sources of magnesium include dark green leafy vegetables, wholegrains, nuts and seeds, beans and fish. Low levels of magnesium can lead to reduced melatonin and sleep disorders.


What Can Impact our Sleep

Monitoring alcohol and caffeine intake is also crucial as both these substances can impact sleep quality. Nutrigenomic testing can provide an insight into caffeine sensitivity alongside the effect that both of these substances have on our detoxification pathways. Research suggests that avoidance of both of these substances, particularly later in the day can improve overall sleep quality and duration.


Sleep Hygiene

Of course, nutrition is only part of the puzzle when ensuring a good night of sleep. Sleep hygiene is also vital. Darkness stimulates melatonin production in the body, so ensuring a dark bedroom is essential. This includes reducing the use of screens before bedtime which can adversely impact sleep. Mindfulness and meditation techniques could also be beneficial for relaxing overactive minds alongside establishing a good regular sleep/wake cycle.


In Summary

As we have seen, there is a significant link between nutrition and sleep and finding the root cause for sleep disturbances can be beneficial. Medicinal Eating Nutritional Therapy can provide advice and support in identifying a targeted protocol to help you achieve a good night’s sleep.

For further information about a Nutritional Therapy consultation please contact Medicinal Eating or email Janine direct at info@medicinaleating.co.uk.