Nutrition and Sleep

Since about one-third of adults regularly lack sufficient sleep, many may be seeking ways to improve their sleep. Scientific research on the effects of specific foods and eating habits on sleep may provide help. We will explore the relationship between nutrition and sleep, foods that promote sleep, foods that may affect sleep, and common questions about food and sleep.

The Relationship Between Nutrition and Sleep

Studies show that foods containing the amino acid tryptophan may improve sleep, but the evidence is insufficient to prove that specific foods or dietary patterns directly affect sleep. Researchers believe obesity may be a key factor affecting sleep. Sleep patterns do influence eating habits and the body’s response to food. Adults with insufficient sleep (less than 7 hours per night) may experience increased hunger, leading to preferences for high-sugar and high-fat foods, which can cause overeating. Insufficient sleep may also reduce the body’s ability to break down sugar, increasing the risk of obesity, type 2 diabetes, and heart disease.

Foods That Help with Sleep

Although more research is needed, many studies suggest that certain foods and dietary patterns may help some people improve their sleep. Foods may help with sleep because they provide adequate nutrition or contain sleep-promoting components such as tryptophan, essential vitamins, melatonin, or serotonin.

The following foods may help with sleep: tart cherry juice, cherries (especially Hurtle Valley and Montmorency tart cherry varieties), kiwi, fatty fish such as herring, mackerel, salmon, tuna, sardines, trout, and krill, oysters, poultry, milk and cheese, eggs, bread, legumes, pumpkin seeds, and diets rich in vegetables and tryptophan-containing grain mixtures.

Research shows that consuming simple carbohydrates 4 hours before bed may help with falling asleep quickly, but in the long term, this is not the best way to improve sleep. High-sugar and high-carbohydrate diets may affect sleep quality. A balanced diet including appropriate amounts of carbohydrates, protein, and fat is more conducive to good sleep.

Foods That May Affect Sleep

Certain foods, beverages, and dietary patterns may lead to reduced sleep or decreased sleep quality. The following foods and diets may cause poorer or less sleep:

• Foods and beverages containing caffeine
• Foods and beverages containing alcohol
• High-fat foods, especially saturated fats
• High-sugar foods
• Foods low in tryptophan
• Diets low in dietary fiber
• Diets high in carbohydrates and low in fat

Irregular meal times, snacking between meals or after dinner, may reduce sleep quality and duration. Overeating or eating “close to bedtime” may also affect healthy sleep.

How to Promote Sleep by Improving Diet

Try these research-based tips to see if food and nutrition can improve your sleep:

• Balanced diet: A balanced diet should include appropriate amounts of carbohydrates, fats, and proteins. Whole grains are healthier than simple carbohydrates and processed grains and may help improve sleep. Too much or too little protein intake may affect sleep.
• Eat fruits and vegetables: A balanced diet should also include adequate fruits and vegetables. Consuming enough fiber and vitamin-rich fruits and vegetables is also associated with better sleep.
• Regular meal times: People’s meal times affect their circadian rhythm, which in turn affects when they sleep or wake. Eating late at night or within two hours before bed may lead to reduced sleep quality. Irregular meal times may also affect sleep and are associated with higher obesity rates.
• Avoid sleep disruptors: Caffeine can affect sleep even when consumed 6 hours before bed. Caffeine is found in tea, coffee, soda, energy drinks, and chocolate. Although alcohol may help with falling asleep, it reduces sleep quality and increases nighttime awakenings.
• Avoid nighttime acid reflux: Acid reflux can affect sleep quality. Consuming spicy, fried, high-fat, and junk foods at night may exacerbate this. Avoiding these foods and eating two hours before bed helps reduce nighttime acid reflux and improve sleep.

Does Digestion Occur During Sleep?

The digestive process continues while you sleep, but nighttime digestion differs from daytime digestion. During sleep, the muscle activity that pushes food through the esophagus, stomach, and intestines slows down. This slowing is why most people only have bowel movements while awake and why acid reflux is more common at night.

Does Metabolism Slow Down During Sleep?

The basal metabolic rate, the energy consumed by the brain and body, generally decreases during sleep. During rapid eye movement (REM) sleep, the metabolic rate increases. The REM sleep stage, characterized by vivid dreams, is more common in the second half of the night.

Can Sleep Help You Lose Weight?

Some studies suggest that maintaining good sleep health is associated with weight loss and fat loss. Insufficient sleep may lead to weight gain. Sleeping less than the recommended duration increases the risk of obesity due to hormonal imbalances. Insufficient sleep may make people feel hungrier, eat more, choose less healthy foods, and exercise less.

Can an Unhealthy Diet Cause Sleep Disorders?

While no direct link has been found between diet and sleep disorders, certain eating habits may be associated with or even exacerbate sleep disorders. Research has found that malnutrition can lead to insomnia. An unhealthy diet may lead to obesity, which increases the risk of obstructive sleep apnea. Since meal times affect the circadian rhythm, irregular eating schedules may also exacerbate symptoms of circadian rhythm sleep disorders.