Nutrition and sleep: A two way street

Overview

Sleep affects nutrition and nutrition affects sleep. If we want to improve one, we need to pay attention to the other.

Sleep deprivation results in more of the hormone that makes us feel hungry (ghrelin), and less of the hormone that makes us feel full (leptin).
Sleep deprivation stimulates the reward-seeking part of our brain (and food is a big reward!)
Lack of sleep increases production of stress hormones, such as adenaline and cortisol. This can change how we eat and increase disease risk.
During sleep, our body repairs and builds muscle, and breaks down fat for energy. Sleep deprivation may cause more muscle loss and less fat loss.

A diet lower in fiber and higher in saturated fat and added sugar predicts lighter, less restorative sleep with more disruptions.
A low nutrient-dense diet may jeopardize your body’s ability to make the hormones and neurotransmitters needed for proper sleep.
A Mediterranean-style diet is associated with less insomnia and healthier sleep durations.
Caffeine increases adrenaline and blocks chemicals that initiate sleep.
Alcohol may help you fall asleep faster, but your sleep quality can suffer.

Follow an eating pattern that emphasizes fiber and healthy fats, while minimizing added sugar and saturated fats.
Eat a variety of nutrient-dense foods to ensure your body has what it needs to support your sleep.
Eat consistently throughout the day - this supports your body’s natural circadian rhythms. If you are trying to prioritize sleep, do not make dramatic changes to your eating patterns.
Don’t go to bed hungry or overeat close to bedtime - either one can disrupt your sleep. Especially avoid large, high-fat meals close to bedtime.
Allow at least 6 hours between consuming caffeine and bedtime.
Allow at least 3 to 4 hours between drinking alcohol and bedtime.

Combine protein and complex carbohydrates to stabilize blood sugar Blood sugar spikes and crashes can disrupt sleep.
- Greek yogurt with berries
- Banana with a spoon of peanut butter
- Whole grain toast with almond butter
- Cottage cheese with sliced peaches
Consume foods rich in tryptophan, magnesium and melatonin - nutrients that support sleep.
- Tryptophan-containing foods: eggs, milk, cheese, tofu, salmon, turkey, nuts and seeds
- Magnesium-containing foods: avocado, whole grains, tofu, bananas, leafy greens, legumes, salmon, nuts and seeds
- Melatonin-containing foods: tart cherries, milk , eggs, salmon, bananas