sleep and your diet: the connection

• Food can play a vital role in the body’s sleep-wake cycle, the natural pattern of sleep and wakefulness during a 24-hour period. 

• The process of breaking down food to energise you is partly what signals to your body when it’s time to sleep, how long you’ll sleep for and how restful your sleep will be. 

• Eating late at night causes the muscles that digest and metabolise food to work their hardest when they should be resting. 

• Always try and stop eating at least 2-4 hours before you go to bed to avoid disrupted sleep. 

It’s probably no surprise that food and sleep are strongly connected, with certain foods helping us to get a good night’s rest, while others hinder our sleep quality. With just a few small dietary changes, you could hugely improve your shuteye, while also helping you lead a more balanced lifestyle.

On the other hand, there’s also the unhealthy cycle of poor sleep encouraging junk food cravings and disrupted eating habits, and the reverse of high sugar foods impacting your slumber. With this in mind, how can we get the balance right? Continue reading as we delve into the connection between sleep and diets, looking at what habits to adopt and what foods to avoid.

what is the connection between food and sleep?

Diet affects sleep in more ways than one. We’ve outlined the most common examples below:

the body’s sleep-wake cycle

Food can play a vital role in the body’s sleep-wake cycle, the natural pattern of sleep and wakefulness during a 24-hour period. The body’s internal clock, also known as the circadian rhythm, partly relies on meal times – if kept to a schedule, your body clock can stay in check, but with fluctuating meal times, this could cause your body clock to misalign.

That’s why it’s always recommended to stick to regular meal times because it’ll help your body schedule when it’s time to go to sleep. Irregularity and even late mealtimes are likely to cause misalignment which will impact the quality of and how much you sleep.

digestion & metabolism

Your digestion and metabolism can determine how well you sleep too. The process of breaking down food to energise you is partly what signals to your body when it’s time to sleep, how long you’ll sleep for and how restful your sleep will be. This ties in with your mealtimes; considering that regularity helps keep your body’s digestive rhythm in order.

What's more, your macronutrient (fat, carbohydrates, protein, etc.) balance could impact your gut microbiome which produces hormones such as serotonin and melatonin – hormones that aid sleep. Therefore, poor digestion or an imbalanced metabolism can cause sleep disruption and diminish the quality of your sleep.

late-night meal timing

While we’ve briefly mentioned the impact that meal times can have on your sleep, the same applies to late night snacking while you binge your favourite TV show. To put it simply, eating late at night causes the muscles that digest and metabolise our food to work their hardest when they should be resting.

Even if you fall asleep from a “food coma” you’re less likely to experience the deep, REM stage that’s most important for its restorative benefits.

what foods are sleep-friendly?

So, what foods should we be consuming to give us the best chances of getting a healthy night’s sleep? We’ve listed our recommendations below so you can begin working them into your diet.

Tryptophan-rich foods: Tryptophan is an essential amino acid which the body converts to serotonin and melatonin – neurotransmitters that regulate sleep. Foods that contain this are red meat, poultry, eggs, dairy, nuts and soy.

Magnesium and potassium sources: These promote muscle relaxation, helping you feel calm and ready for a restful night. Nuts, spinach, avocados, bananas and meats and fish like chicken, beef and salmon are just some of the foods rich in magnesium and potassium.

Complex carbohydrates: These are broken down into glucose or blood sugar to provide energy. They also regulate melatonin levels, aiding regular sleep. Foods to look out for are fruits, vegetables, whole grains and legumes.

Herbal teas: Known to calm your nervous systems, teas with chamomile and valerian root are just two examples of herbal teas that encourage deep, quality sleep.

what foods can disrupt your sleep?

Now it’s time to discover the foods you should avoid in order to give yourself the best chances of a restful night’s sleep.

Caffeine and stimulants: Not only do these give you the boost of energy you don’t need before bed, but they can interfere with your melatonin production. Beverages and foods include coffee, energy drinks and chocolate.

High-sugar foods: Similar to stimulants, high sugary foods can spike your blood sugar levels which can keep you awake. Not to mention, the post-feast crashes can also keep you awake at night as, even though you’ll feel tired, your body will naturally release stress hormones like adrenaline and cortisol.

Spicy or acidic foods: Anything spicy or acidic can cause heartburn and acid reflux during the night, making it feel impossible to drift off into dreamland.

Alcohol: Alcoholic drinks are also a common cause of REM sleep disruption, causing fragmented sleep cycles.

how do you adopt healthy sleeping habits for good sleep?

By cutting out certain food groups before bed, you’ll soon start to see the benefit to your sleeping schedule. But that’s not all you can do. Follow our advice below and soon you’ll be catching more z’s than ever before.

timing matters: Eating at the right time will give you the best chance of quality sleep. Eating too late will mean your digestion system is working while you’re trying to unwind, so try and stop eating at least 2-4 hours beforehand.

balance is key: You don’t want to feel extra hungry or full before bed. This will likely keep you awake from discomfort and even nausea.

hydration without disruption: We recommend that you always drink enough water, but that you reduce the amount before bed. This’ll minimise the risk of bloating and unnecessary wakeups during the night to nip to the loo. Check out our blog on how to stay hydrated before bed.

Are you clued up on the connection between food and sleep? Simple dietary adjustments can be the answer to long, restful and replenishing sleep. If you found this article helpful, check out our other articles on healthy sleep.

FAQs

can a good diet and exercise compensate for inadequate sleep?

No. Although it’s important to sustain a healthy diet and exercise regime for your overall wellbeing, sleep is essential for cognitive function, immune health and recovery – things that diet and exercise can’t replace.

can diet and exercise cure sleep apnea?

There is no guarantee that adjustments to your diet and exercise can cure sleep apnea, but they might help manage it, especially if your sleep apnea is caused by weight issues.

does exercise, sleep and a healthy diet reduce social anxiety?

Yes, it’s been scientifically proven that regular exercise, quality sleep and a healthy, balanced diet can help reduce social anxiety. This is due to stress hormones being reduced and a balance in mood-regulating neurotransmitters, all while improving your overall mental wellbeing.