Sleep and Nutrition: How They Relate
One of the pillars of health and well-being is regularly attaining optimal rest. Quality sleep impacts our body in more ways than one. It’s a time for healing and rejuvenation, regeneration, and ultimately resetting our physical and mental self for the next day. While we’ve likely heard about the connection between sleep and physical activity, we often overlook the relationship between sleep and nutrition. Several factors can influence the timing, length, and quality of our sleep, ultimately determining how our body responds nutritionally. Just as important is the makeup of our meals and how this also influences our sleep regimen. Get comfy and let’s dive further.
Sleep and Cravings
When we don’t get enough sleep, our body perceives us to be in a state of stress. This causes cortisol – a.k.a the stress hormone – to become elevated. This not only increases the amounts of blood glucose and fat released into the bloodstream, but it also affects how we respond to hunger cues. Inadequate sleep causes our body to crave more carbohydrates and increases insulin resistance. We become more inclined to seek out rewards in our foods – often leading us to consume items high in fat and sugar. In fact, studies have shown that ‘short sleepers’ – those getting less than 7 hours of sleep per night – are more likely to snack often, crave high glycemic foods, and exhibit signs of obesity.
Sleep and Hormonal Impacts
Limited amounts of sleep also impact hormonal regulation, as we’ve seen with cortisol. Leptin and ghrelin are two other hormones that are affected and both are heavily related to appetite. Leptin, sometimes referred to as the satiety hormone, alerts us to when we’re full and causes us to lower our food intake. When we lack sleep leptin levels decrease, making it difficult to notice when we’ve eaten enough. On the flip side, Ghrelin, also known as the hunger hormone, stimulates appetite. These levels have been shown to increase when we get little sleep, leading us to over-consume. This explains why it’s so easy to find ourselves snacking when we’re up late.
Reduced sleep has also been linked to lower amounts of lean body mass. Growth hormone, which promotes bone, muscle, and tissue growth, is primarily released when we rest. This supports the development of lean body mass and directly contributes to increasing our metabolic rate, impacting weight loss efforts. Limited sleep can reduce our levels of growth hormone and negatively impact lean body mass development.
Sleep and Chrono-nutrition
As mentioned earlier, the what and when of our diet is also important to discuss. Chrono-nutrition refers to the impact of food content, timing, and frequency of eating on our health. While heavily restricted diets are not ideal, habits such as not eating close to bedtime, consuming a protein-filled meal in the morning, and various fasting techniques can be useful for our health. For example, the Sleep Foundation discusses how eating closer to bed can impact the quality of our sleep, and intermittent fasting has been shown to possibly recalibrate our body’s internal clock, aiding in the quality of sleep we get.
Nutrition to Support Sleep Health
So, what steps can we take to ensure that we’re better aligning our sleep and nutritional habits?
· Get a well-rounded diet: Start with consuming a balanced diet that contains quality carbs, fruits, vegetables, lean meat, healthy fats, and legumes. This helps to ensure you’re getting the nutrients you need and enough calories to fuel your day.
· Find balance with meal timing: As you work on meal timing, aim to consume your last meal at least two to three hours before laying down for bed. If you find yourself hungry, go for a light snack such as baby carrots with hummus, a handful of berries, or turkey and cheese roll-ups.
· Incorporate sleep-supporting foods: Foods such as pineapples, mushrooms, bananas, and some grapes and cherries have been shown to boost melatonin concentrations, which plays a key role in sleep onset and regulation of our circadian rhythms. On the flip side, consider limiting certain foods before bed, such as caffeine, alcohol, or spicy, fried, and fatty foods.
· Increase Vitamin D and omega-3 rich foods: These nutrients can be especially beneficial for sleep quality. Research has found that fatty fish, which is high in both nutrients, has been linked to improved sleep results. Other foods to consider include flax seed powder, chia seeds, walnuts, eggs, and plant-based oils.
· Include pre- and probiotics: It’s been found that lack of sleep can even disrupt our gut microbiome, leading to issues with digestion. Include more plant-based foods or supplements to support gut health.
· Make bedtime a priority: Creating a nightly routine that prepares us to get quality sleep is foundational. It not only helps us to wind down, but it gives our body the time it needs to prioritize rest, digestion, and growth.
Conclusion
When talking about health and well-being, the topic of sleep deserves a space in the discussion. Don’t just dream about it. Consider implementing some of these practices to boost your overall quality of wellness.