How food is linked to sleep quality
Did you know that the food choices we make can influence the quality of our sleep? The body needs specific nutrients to support a healthy sleep cycle and if it’s not getting the nourishment it needs, we’re going to feel the effects in many ways, including poor quality sleep.
Around a third of New Zealanders struggle with sleeping issues – this is a deeply concerning statistic, considering our biological need for 7-9 hours of restorative sleep each night.
Quality sleep helps to lower our risk of heart disease and high blood pressure. It also helps us to keep a sharp mind, stable mood and strong immune system, and it’s intrinsically linked to hormonal control of our appetite.
It has been shown that inadequate sleep can lead us to make unresourceful food choices the next day, which may further compromise our ability to sleep restoratively if we aren’t getting the nutrition we need.
Here are some sources of sustenance that can affect sleep:
Protein
Protein is made up of amino acids, and the body uses an amino acid called tryptophan to produce our sleep hormone, melatonin. Making sure we get sufficient protein throughout the day is therefore integral to great sleep. Protein food sources include lean meats, poultry and fish, eggs, nuts, seeds, and legumes.
Plant-based foods
Fruits, vegetables, olive oil and grains such as rice and barley contain small amounts of melatonin (our sleep hormone) and have been shown to increase blood levels of melatonin. Plant foods are also rich in vitamins and minerals, which are required for the biochemical processes in our body to occur efficiently, including the production of neurotransmitters and hormones that affect our sleep.
Magnesium-rich foods
Magnesium is an essential mineral that’s utilised for a number of important biochemical functions throughout our body. Magnesium helps our muscles and our nervous system to relax, which is essential for great sleep. Magnesium-rich foods include leafy green vegetables, nuts and seeds.
Omega-3 fatty acids
Research suggests that docosahexaenoic acid (DHA), a long-chain omega-3 fatty acid, may be associated with better sleep in children. DHA is found in oily fish such as salmon, sardines and mackerel.
Vitamin B6
This nutrient is essential for the body being able to make sleep hormones efficiently. Food sources include bananas, meat, fish, chickpeas and potatoes.
Chamomile tea
This calming herb contains substances that help us relax. It has mild sedative properties and may assist with symptoms of anxiety. Try having a cup of chamomile tea before bed each evening as part of a relaxation ritual.
Avoid caffeine
Caffeine triggers the release of adrenalin (one of our stress hormones) which amps us up, and it interferes with the production of melatonin. It’s best to avoid caffeine consumption after midday as it takes around eight hours for our body to process. Caffeine sources include coffee, chocolate, cola, tea and energy drinks.
Avoid alcohol
Some people report that alcohol makes them sleepy and use it to help them fall asleep, but the quality of their sleep is actually poorer. Alcohol has been shown to reduce melatonin and it interferes with our sleep cycle, specifically reducing rapid eye movement (REM) sleep – one of the deepest phases of our sleep. Be honest with yourself about how much alcohol you are consuming and whether it may be affecting the quality of your sleep.
Avoid refined sugar
Sugary foods and drinks provide a boost of energy that we don’t need right before bed – stick to nutrientdense whole real foods at dinnertime to nourish your body before bedtime.
Beyond food, keep in mind that light destroys melatonin, so be particularly aware of not using backlit devices for a minimum of one hour before sleep to allow your body’s innate production of melatonin to occur.
Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional. See drlibby.com