Eat to Improve Sleep

I read recently that “Sleep is the new kale.” Between sleep and diet, these two factors say a lot about your health. Did you know each meal you eat can impact your sleep quality? Scientists are doing deep research to uncover which foods promote sleep, and which foods promote sleep deprivation. Certain nutrients in the body alter sleep and wake cycles. Some foods can affect how long it takes you to fall asleep. Other foods, meal timing, and meal quantities can cause you to wake during the night and especially how you feel the next day. 

Have you noticed when you are sleep deprived, you want to eat more? The reverse is also true, eating certain healthy foods produces a calm feeling in your nervous system, triggering a sleep response, helping you to rest better at night.

What are some ways to eat to promote a sounder night’s sleep?

1. Eat more FIBER. This is likely because it takes your body longer to digest fiber-rich foods like vegetables, thus your energy level stays more consistent as you sleep. Lower-fiber carbs like breads and rice quickly break down into sugar and cause your insulin level to spike and then drop, and you may wake up hungry.

2. Eat your fats EARLIER. Fat effects hormones that regulate sleep and wakefulness. Aim for around 10-15 grams in the evening. Eat your healthy fats: macadamia nuts, coconut oil, avocado, Salmon, full fat dairy, earlier in the day. Those who haven eaten Keto can tell you, sleep can be a real issue when your body is fueled by fat.

3. Eat BREAKFAST. Yep, Breakfast. To keep your stomach and brain clocks in sync, eat your meals at a semi-regular time. When you eat breakfast, you establish your biological morning and your body’s natural rhythms. It’s best not to eat too late in the evening and not too close to bedtime to give your body time to digest before bed.

4. Cut back on CAFFEINE and ALCOHOL. These are 2 of the biggest sleep disruptors. Caffeine can stay in your system up to 12 hours, so limit your intake to early mornings. Alcohol is a depressant, and as your system digests, it disrupts your normal sleep rhythms so your sleep is very poor quality or you lie awake. If you must drink alcohol, drink your wine or cocktail early for best results.

5. Don’t go too LOW-CALORIE. If your daily caloric intake is below 1,200 for most women (over 100 pounds), your body might be missing key nutrients needed for the sleep-wake cycle and necessary for muscle repair.

Best vitamins and minerals to promote sleep?

• B Vitamins- chicken, beef, salmon, bananas

• Calcium- full fat dairy, cheeses, fortified OJ

• Iron- Oysters, clams, mussels

• Copper- beans, nuts, dark leafy greens, potatoes

• Zinc- oysters, beef, crab 

If you tend to wake up at night feeling hungry, here are some helpful snack ideas to eat about an hour before bedtime to promote better sleep:

1. Handful of fruit and grain free granola

2. Around a cup or so of leftovers from dinner

3. Sweet potato toast with almond butter

4. 8oz green smoothie (almond milk, nutbutter, kale, ½ banana)

5. Kiwi

6. Soyfoods (miso, edamame)

7. Chia pudding

8. Tart cherry juice – has melatonin

9. ½ banana and 2 tsp raw honey