Sleep deprivation is associated with increased appetite and weight gain. It can reduce levels of the satiety hormone leptin and increase levels of the hunger hormone ghrelin, as well as intensify cravings for fat and sugar. Feeling tired may also reduce your motivation to exercise and send you in search of caffeine, which can lead to more trouble sleeping the next night. Bottom line is, getting enough sleep is important. Here’s how to take advantage of the power of food to promote good rest.
Some studies have shown that longer sleep durations are associated with higher-variety diets. Produce is particularly important; including a diverse range of fruits and vegetables will help ensure that you get all of the vitamins, minerals, and phytonutrients that you need. Examples of important nutrients include:
Vitamin C: Vitamin C is associated with sleep quality; less vitamin C in the diet may lead to less restorative sleep. Find vitamin C in oranges, red bell peppers, and broccoli.
Selenium: Reduced selenium intake has been associated with greater difficulty falling asleep. Try brazil nuts for a different source of this important mineral.
Lycopene: Lycopene, a phytonutrient found in high amounts in tomatoes and watermelon, has been associated with greater ease in falling asleep.
Potassium: Foods high in the mineral potassium, such as bananas and apricots, may reduce daytime sleepiness.
Food timing and lifestyle
In a previous article about intermittent fasting, I discussed the relationship between food timing and metabolic health. Eating the majority of your calories earlier in the day may be beneficial for your sleep schedule as well. Big meals eaten late at night may disrupt sleep patterns, especially if they are high in fat or spicy foods. Personally, I feel best if I stop eating at least 2-3 hours before bedtime; I find that I sleep better and have more energy the next day. Of course, not everyone’s schedules can accommodate this; if you do eat before bed, a small meal or snack consisting of complex carbohydrates and protein (such as sliced turkey on whole grain bread) is best. Turkey is also a good source of the amino acid tryptophan, which is a precursor for the neurotransmitter serotonin and may enhance relaxation and sleep.
Water intake is also important, as adequate hydration is vital to sleep quality and duration. Recommendations for total fluid intake vary by factors such as age, sex, and pregnancy status, but you don’t have to make it too complicated; aiming for at least 8 cups of plain water and a variety of fruits and vegetables each day is a good place to start. Reducing salt intake is also helpful, as sodium is dehydrating. Contrary to popular belief, the majority of Americans’ sodium intake actually comes from processed foods rather than salt added at the table, which is another argument for emphasizing fresh, whole foods.
What about supplements?
There are a variety of over-the-counter supplements that are commonly used as sleep aids. One of the most popular is melatonin. Melatonin is a natural hormone produced by the pineal gland that regulates sleep and wake cycles. It can, however, also be taken as a supplement in synthetic form for occasional sleeplessness or to help reverse jet lag. Valerian is another popular substance that has been shown to have efficacy as a sleep aid; it is often found in commercially-made teas. Substances like melatonin and valerian that induce drowsiness should not be taken in conjunction with other central nervous system depressants such as alcohol, barbiturates, and immunosuppressants. They may also cause negative side effects, from morning drowsiness and impaired alertness to headaches and even cardiac disturbances. As always, talk to your doctor before starting any new supplement.
Conclusions
Stress, noise, bedroom environment, work schedules, and many other factors besides nutrition play a role in determining sleep quality and duration. In addition to a balanced diet, other self-care practices such as mindfulness and regular exercise can help facilitate good rest. Remember to practice self-compassion and be kind to yourself if you don’t eat perfectly all the time. Overall, try to focus on balance, variety, and shifting the bulk of your intake to the earlier hours of the day.
References
Crispim, Cibele Aparecida, et al. “Relationship between food intake and sleep pattern in healthy individuals.” Journal of clinical sleep medicine: JCSM: official publication of the American Academy of Sleep Medicine 7.6 (2011): 659.
Escott-Stump, Sylvia. Nutrition and Diagnosis-Related Care. 8th ed., Wolters Kluwer, 2015.
Grandner, Michael A., et al. “Dietary nutrients associated with short and long sleep duration. Data from a nationally representative sample.” Appetite 64 (2013): 71-80.
Grandner, Michael A., et al. “Sleep symptoms associated with intake of specific dietary nutrients.” Journal of sleep research23.1 (2014): 22-34.