Eat Well To Sleep Well: A Guide To Healthy Habits

A good night's sleep is essential for our health and happiness. However, many people suffer from sleep disorders such as insomnia, which is defined as interrupted sleep for at least three nights per week for at least three months. One factor that can contribute to insomnia is not eating enough during the day. Eating too much or too little can affect sleep duration, and hunger can cause night-time awakenings. Certain nutrients, such as zinc and B vitamins, are associated with better sleep, and a well-balanced diet that includes protein, complex carbohydrates, and healthy fats can promote better sleep and overall health. On the other hand, consuming high-fat foods, caffeine, and alcohol close to bedtime can disrupt sleep. Additionally, conditions such as night eating syndrome can also interfere with sleep, causing individuals to wake up multiple times during the night to eat.

Night Eating Syndrome (NES)

NES was first described by Albert Stunkard in 1955 and is thought to be caused by changes to the body's circadian rhythm. It is associated with medical diagnoses such as obesity, sleep apnea, hypercholesterolemia, polycystic ovarian syndrome, and diabetes mellitus type II (T2DM), as well as psychiatric diagnoses such as binge eating disorder, anorexia nervosa, bulimia nervosa, generalised anxiety disorder, major depressive disorder, and substance use disorders. NES has also been linked to higher levels of depression and low self-esteem, as well as personality traits such as harm avoidance, self-directedness, and impulsivity.

NES affects 1-2% of the general population and approximately 10% of obese individuals. While it was previously thought that the age of onset was typically in early adulthood, newer studies have suggested that age is not a risk factor for NES. Other social-demographic factors such as income, gender, education level, having children, living with a romantic partner, and smoking levels do not seem to have an effect on NES.

There are a few treatment options for NES, including bariatric surgery, bright light therapy (BLT), and progressive muscle relaxation (PMR). Antidepressant medications such as selective serotonin reuptake inhibitors (SSRIs) may also be recommended to boost mood and regulate emotions. Cognitive behavioural therapy (CBT) can also help individuals address certain behaviours and adopt healthier habits.

Hunger and hormones

The body's hunger is controlled by two hormones: leptin and ghrelin. Leptin is a hormone produced by fat cells that decreases appetite, while ghrelin is a hormone that increases appetite and plays a role in body weight.

Ghrelin is often referred to as the "hunger hormone". It is produced in the gut and travels through the bloodstream to the brain, where it signals the hypothalamus to make us feel hungry and seek out food. The higher the levels of ghrelin, the hungrier we get. Conversely, when ghrelin levels are low, we feel fuller and find it easier to eat fewer calories.

Ghrelin levels typically rise when the stomach is empty and fall when it is full. They also increase when we start a weight-loss diet, which can make it harder to lose weight and keep it off.

Leptin, on the other hand, helps signal to the brain that the body has enough energy stores, such as body fat. However, obese people often do not respond to leptin's signals, even though they have higher levels of the hormone.

Research has shown that sleep deprivation is associated with increased ghrelin levels, appetite, and hunger. Poor sleep has also been linked to increased weight gain.

The impact of diet on sleep

The relationship between diet and sleep is a burgeoning area of scientific research. While more information is needed on how food impacts sleep, studies make clear that sleep patterns influence how and what a person eats and how the body responds to food.

The science

Research has shown that diets low in fibre, high in saturated fat, or high in sugar have been linked to sleep that isn't as restorative. Not eating enough fat, carbohydrates, or protein has been linked to less or worse quality sleep. Both caffeine and alcohol have been found to reduce sleep quality, especially if taken within two to three hours before bedtime. Foods that contain the amino acid tryptophan, on the other hand, have been found to improve sleep quality.

However, more research is needed to fully understand how a person’s food choices impact their sleep. A recent analysis of 26 research studies on nutrition and sleep concluded that there isn’t enough evidence to confirm that certain foods or ways of eating impact sleep, because of the way most research studies on the topic were designed. Instead, the study authors suggest that obesity, rather than specific foods, may influence sleep.

Practical tips

Try these research-backed tips to see if food and nutrition can improve your sleep:

• Consume a balanced diet: A balanced diet contains adequate amounts of three types of macronutrients: carbohydrates, fat, and protein. In terms of carbohydrates, whole grains are preferred over simple carbohydrates and highly processed grains, as they are healthier and may improve sleep. Studies have also found that consuming too much or too little protein can negatively impact sleep.
• Eat your fruits and vegetables: A balanced diet should also contain ample fruits and vegetables. Eating an adequate amount of fruits and vegetables, that is high in fibre and vitamins, has also been linked to better sleep.
• Eat at regular times: The timing of when a person eats meals can impact their circadian rhythms, which also influence when a person wants to be asleep or awake. Eating late at night or within two hours of sleep may lead to less restful sleep. Irregular meal times may also impact sleep and are associated with higher rates of obesity.
• Avoid sleep disruptors: Caffeine has been found to disrupt sleep, even when consumed six hours before bedtime. Caffeine can be found in tea, coffee, soda, energy drinks, and chocolate. Alcohol is another sleep disruptor. Though it may help some people fall asleep faster, ultimately, alcohol can lead to lower quality sleep and more frequent overnight awakenings.
• Avoid nighttime acid reflux: Acid reflux can disrupt a person’s sleep. Eating certain foods in the evening may make acid reflux more likely. These foods include spicy foods, fried foods, high-fat foods, and junk foods. Avoiding these foods and avoiding eating in the two hours before bed may help a person avoid acid reflux at night and the poor sleep associated with it.

Falling short on sleep, which is sleeping fewer than seven hours per night for adults, may increase hunger and make sugary and fattening foods feel more rewarding, leading to overeating. Falling short on sleep may also reduce the body’s ability to break down sugar, leading to an increased risk of obesity, type 2 diabetes, and heart problems.

Foods to help you sleep

Eating certain foods can help you sleep better. Here are some foods and drinks that may help you get a good night's rest:

• Turkey is a good source of tryptophan, an amino acid that increases the production of melatonin and serotonin, which can make you feel drowsy.
• Fatty fish like salmon, tuna, trout, and mackerel are high in vitamin D and omega-3 fatty acids, which are involved in the body's release and regulation of serotonin.
• Cherries are a source of melatonin, which regulates your internal clock and signals your body to prepare for sleep. Tart cherry juice has been found to improve sleep quality.
• Dairy products such as milk, cottage cheese, and plain yogurt are known sources of tryptophan. Milk also contains melatonin, especially when cows are milked at night.
• Bananas are a good source of magnesium, which can help you get a good night's sleep.
• Nuts, especially almonds, walnuts, pistachios, and cashews, are good sources of melatonin, omega-3 fatty acids, magnesium, and zinc, which can help promote sleep.
• Kiwi has been found to improve sleep quality. It is rich in vitamin C and other antioxidants, which may contribute to its sleep-promoting effects.
• Rice, especially white rice, has been associated with better sleep quality in some studies. Eating foods with a high glycemic index, like rice, a few hours before bedtime may help with falling asleep.
• Oatmeal is high in carbohydrates and has been reported to induce drowsiness when consumed before bed. Oats are also a known source of melatonin.
• Chamomile tea contains apigenin, an antioxidant that binds to certain receptors in the brain that may promote sleepiness and reduce insomnia.
• Passionflower tea has calming properties and may promote sleepiness.

While these foods and drinks may help improve your sleep, it is important to maintain a balanced and consistent diet overall. Additionally, poor bedtime habits, such as consuming caffeine or alcohol before bed, can disrupt your sleep even if you are consuming sleep-promoting foods.

Foods to avoid before bed

Getting a good night's sleep is essential for your health and happiness. The quality of your sleep is largely dependent on what you eat and drink before bedtime. Here are some foods and drinks to avoid before bed to ensure you wake up feeling refreshed and energised:

Caffeine

Drinks containing caffeine, such as coffee, tea, and soda, are stimulants that can disrupt your sleep. Caffeine has a long half-life and can remain in your system for several hours, affecting your ability to fall and stay asleep. It is best to avoid caffeinated beverages after lunchtime and opt for herbal tea or plain water instead.

Alcohol

Although alcohol may make you feel drowsy initially, it can disrupt your sleep cycle later in the night. It can cause fragmented sleep and reduce the amount of restorative REM sleep you get. Additionally, alcohol relaxes the muscles in your body, including the esophageal sphincter, which can lead to acid reflux.

Spicy Foods

Spicy dishes can cause heartburn, indigestion, and acid reflux, making it difficult to fall asleep and sleep comfortably. Opt for milder alternatives, especially for your evening meal, to prevent these discomforts.

High-Fat Foods

Greasy and fried foods are difficult to digest and can lead to indigestion, acid reflux, and discomfort during the night. These foods can also make you feel bloated and prone to nightmares. Try to finish your last substantial meal at least 2-3 hours before bedtime and opt for lighter, easily digestible meals or snacks.

Heavy or Large Meals

Eating large portions late at night can be problematic for sleep due to the time and effort required for digestion. This can cause discomfort and even lead to sleep-disrupting heartburn.

Sugary Treats

Sugary snacks, cereals, desserts, and candy can cause energy spikes and crashes, making it difficult to fall asleep and stay asleep. High sugar consumption can also lead to nighttime awakenings. Choose healthier, low-sugar options for your evening snacks.

Citrus Fruits

Citrus fruits, such as oranges and grapefruits, are acidic and can cause heartburn or acid reflux, especially when consumed close to bedtime. If you are prone to these conditions, it is best to avoid citrus fruits before bed.

High-Protein Foods

Protein takes longer to digest than carbohydrates. Consuming large amounts of protein late at night can make it challenging to fall asleep. Opt for a light and low-protein snack if you need something before bed.

Carbonated Drinks

Carbonated beverages, such as soda and sparkling water, can lead to gas and bloating, which can be uncomfortable while trying to sleep. Stick to plain water or herbal tea to promote better sleep.

Frequently asked questions