Overview
Sleep, although neglected, has a profound effect on your overall health and well-being. It leads to increased productivity and focus, improvement of your energy levels, and reduced risk of developing heart diseases. In fact, studies say that lack of sleep may increase your chances of suffering from obesity.
This makes it crucial to change any poor sleeping habits that might be hampering that beauty sleep of yours. Research says that as much as 45% of the Australian and American adults do not achieve the recommended 7 to 9 hours of sleep.
It is evident that poor sleeping habits contribute to overeating, but what can an unhealthy diet do for your sleep? To stay healthy, you should eat a balanced diet and get enough sleep.
Studies have shown a strong relationship between lack of sleep and overeating, but there is not much information about how diet can influence sleep patterns. Researchers at the University of Pennsylvania, Perelman School of Medicine, studied how diets correlate with sleep patterns.
Let’s delve deeper into understanding whether eating habits affect sleep?
The Study
The team of researchers looked at the data from the 2007-2008 National Health Nutrition Examination Survey (NHANES), with over 4,500 participants. They examined how the participants reported sleeping at night, and a detailed report of their daily diet.
Researchers found that people who slept an average of 7-8 hours every night showed the highest food variety in their diet. On the other hand, participants slept the least, had the least variation in their diet. A varied diet is the key to good health as it offers nutrients from varied sources.
Another study indicated that diet does affect sleep[1]. Data indicated that consumption of less fiber and more of sugar and saturated fat may hamper your sleep, resulting in a less restorative sleep.
Another study proved that eating too close to bedtime or nocturnal eating (30 to 60 mins before sleeping) may negatively affect your sleep cycle[2]. This impact was found more among women than men.
However, is it possible to promote sleep through your dietary patterns? Preliminary studies suggest that certain foods may work as sleep modulators. Some studies have deduced that foods containing tryptophan, melatonin, and phytonutrients may help improve quality as well as quantity of sleep.
Yet, current studies are random and small to derive conclusions. Hence, future research, especially on those suffering from sleep disorders, is necessary to understand the extent to how much diet can play a key role in healthy sleep.
Yet, it would be safe to say that nutritious foods such as vegetables and fruits promote healthy sleep patterns and their consumption should be encouraged.
Correlation Meaning
While most studies have focused on how sleep deprivation leads to unhealthy eating, the study authors suggest that the correlation works on both sides, and that what you consume can affect your sleep as well.
There are already well known interactions, such as drinking too much water can interrupt sleep by waking you up to use the bathroom, or highly spiced food can keep you awake at night.
Less Apparent Effects
Some diets can lead to sleep deprivation indirectly due to lack of some nutrients. For instance, inadequate iron in the diet contributes to restless leg syndrome in some people. This is a condition that can keep you awake at night.
Additionally, several other substances work at molecular level to regulate biological functions in the body that affect sleep. However, more studies need to be conducted to find out how a diet can actually affect sleep patterns.
Future studies will clarify whether the relationship between diet and sleep is either complex or simple. Scientists are still hopeful that perhaps one day they will come up with the right diet combination to promote sleep, which will be a major breakthrough.
Foods That Affect Sleep
According to Carl E. Hunt, MD, Director of the National Center on Sleep Disorders Research at NIH (National Institute of Health), there are certain foods we consume that can interfere with sleep, and the first culprits are caffeine and nicotine.
- Caffeine – Hunt says that you should try to avoid caffeine and nicotine late in the day if you have difficulties falling asleep. Caffeine can be included in teas, sodas, or chocolates.
It is thus worth checking the labels, Hunt adds. While many are aware that caffeine can affect their sleep, people often fail to appreciate that there are many other related items they take, Hunt notes.
In reference to the National Sleep Foundation reports, some people can get problems falling asleep for as much as 10-12 hours after they consume caffeine.
- Nicotine – Nicotine is also a stimulant like caffeine though it falls below the radar screen in sleep interruption. According to Hunt, smoking has been associated with problems with insomnia. While smoking before bedtime should be avoided, health experts recommend quitting.
- Spicy Foods – spicy and acidic foods can keep you awake at night as they cause heartburn. Heartburn occurs due to acid reflux, which becomes worse when you lie down to sleep.
- Cheese – Oh, how easy it is to find comfort in that block of cheese, however, it comes under the list of bad foods when you’re trying to sleep. It contains amino acids and other ingredients that may cause your adrenaline glands to go into an alert mode, making you sleepless.
- Ice cream and other sugary foods – Too much sugar is not only detrimental to your health but it may also mess with your much needed beauty sleep. Sugar gives you energy, calling your body to do more activity, which you should not be doing at night.
So, next time you feel tempted to indulge in some midnight cravings for ice cream, remember that you’re going to most likely have trouble staying awake.
Foods that Help Sleep
Certain diets can help you fall asleep. Some sleep experts believe that drinking warm milk or a nightcap before bedtime can induce sleep. But do they actually work?
However, a rebound effect may occur and wake you up in the middle of the night. Hunt says you should not become enslaved to alcohol in order to fall asleep.
Serotonin regulates a number of body functions including sleep, mood, appetite, and pain among others. However, milk doesn’t contain all the tryptophan you may need, but Hunt says it is worth trying.
Try out these foods that help sleep to ensure that you get the desired dose of sleep for a healthy and rejuvenated body. Make sure that you consume them at least an hour before your bedtime to avoid indigestion, bloating, and other issues.
Conclusion
What you eat or drink can affect the way you sleep. A healthy diet is good for your sleep as well as your overall well being. Your lifestyle habits like smoking and alcoholism can influence your quality of sleep.
The best sleep hygiene incorporates going to bed when sleepy, having a regular sleep schedule, avoiding lengthy naps during daytime and avoiding caffeine, nicotine, and alcohol near bedtime.
Thus, ditching those poor sleeping habits can do you quite good in improving your quality of life. Try to avoid consumption of foods that affect sleep to avoid difficulty in falling and staying asleep.
Keep caffeine and sugary foods at bay during night time strictly and do not consume meals too late. After all, a good night’s sleep is the secret to a beautiful and rejuvenated day.
So, if you have to answer whether eating habits affect sleep; it is definitely a yes. There is more research required in this regard to establish how foods we consume impact our sleep. However, for our overall well-being, it would do good if we are mindful of what we eat throughout the day.
Lack of sleep is a lifestyle disorder that may contribute to chronic disorders. Hence, making those subtle lifestyle changes, exercising, and keeping a healthy sleep pattern is the need of the hour.
What are the foods that help sleep for you? Share with us too in the comments section.