Did you know that your sleep can be improved by the food you eat? Nutrition is one big factor in what is hurting or helping your sleep. So why and what can you do?
Did you know that insomnia is the most common sleep disorder? About 15 – 20% of the population have short-term insomnia, lasting less than three months. But 10% of the population have a chronic insomnia disorder, which occurs three times a week for at least three months.
But no matter if it’s short-term or long-term, if it’s happening to you, it feels chronic, right?
But did you know that your sleep can be improved by the food you eat? Nutrition is one big factor that can help or hurt your sleep. And you may not even know which ones.
In previous articles I’ve talked about the long-term diseases and problems that long-term insomnia. And remember, I’ve stressed that you should talk to your medical practitioner if your sleep issues have been going on longer than a few months.
Plus, you don’t want to be taking OTC (over the counter) sleeping medications long-term because they have side effects when taken for long periods of time – they should be cautiously used short-term.
But today, I’m going to focus more on nutrition.
Eating a nutrient dense varied diet should be the first thing you do. It’s all within your control and choice. So be sure to include healthy protein, fats, and complex carbs plus fiber as well as limiting sugar and processed/refined foods. Why?
Because the more vitamins, minerals, and healthy macronutrients you consume helps to decrease inflammation and pain while boosting better immune functioning and a healthier digestive system. And when you do these, you will be helping your sleep.
Research repeatedly shows that the gut (digestive system) is where our second brain is – where our immunity is built, where many neurotransmitters are produced (some say up to 30).
So just think about it, if you’re eating unhealthy foods, then your digestive system cannot work properly. So a poor digestive system (gut) won’t be able to produce the neurotransmitters it needs such as serotonin. Serotonin is critical for central nervous system and functioning as well as hormones and endocrine.
And optimal levels of serotonin are key for sleep.
Research has shown that low levels of serotonin cause an increase in depression, mood problems, cognitive issues, anxiety, and insomnia. In addition, low serotonin can increase your risk of Irritable Bowel Disease, osteoporosis, cardiovascular disease, and metabolic problems such as obesity, insulin resistance, and diabetes type 2.
You have probably heard about melatonin. It’s our sleep hormone. We want more melatonin at night which causes us to feel drowsy and helps us sleep and stay asleep. If serotonin levels are low, so is melatonin.
Remember that in the morning we should have high levels of cortisol – that’s our “get up and get going” hormone so it should be higher in the morning when the sun arises. But by night time, our cortisol levels should decrease as our melatonin levels increase. Then the cycle repeats. In the morning our melatonin levels should decrease and cortisol levels increase again. That’s the way a healthy circadian rhythm and sleep/wake cycle should work.
But with many of us, it’s the opposite.
We are so stressed all the time, our adrenals are not working properly, and our cortisol levels are high so we have trouble calming down and sleeping at night. Our stress can be due to various factors which I’ve already talked about in prior sleep articles such as our relationships, finances, health, jobs, emotional or mental issues, or spiritual issues, etc.
And If we have nutritional deficiencies from eating a poor diet (or maybe we don’t absorb nutrients due to gastrointestinal issues such as a leaky gut), then we may have deficiencies in not only serotonin but also in magnesium, vitamins B and D, iron, omega 3 fatty acids, and potassium.
And all of these vitamins, minerals, and fatty acids help our body and mind function better so we can relax and sleep better at night by regulating the melatonin and cortisol levels.
Tip 1: In order to know if you have adequate levels, ask your medical practitioner to run labs for vitamins and minerals as well as a complete thyroid panel. You want to rule out anything going on that you can easily correct, right?
What are some things you should NOT DO?
- Don’t drink coffee in the afternoon or late at night. Some people may even need to avoid it after 12 noon (or even 9 am) due to how their body metabolizes caffeine. You may be a slow metabolizer so you’ll need to experiment.
- Don’t eat dinner within 2-3 hours before bed. You should finish eating and still have 2 – 3 hours before you go to bed. Otherwise, you’ll still be digesting which prevents relaxation and a good night’s sleep. Plus, it increases your risk of acid reflux or heartburn.
Here are 6 foods and beverages which may help your sleep:
Nuts like almonds and walnuts – have magnesium which may decrease inflammation and cortisol levels which helps decrease stress levels so your sleep is not interrupted. In fact, walnuts are one of the best sources of serotonin which helps with melatonin production.
Protein such as turkey is beneficial due to the amino acid tryptophan which helps increase melatonin production. Some people may need to eat just a tiny amount about 15-20 minutes before bed to prevent waking up during the night. But not a meal – just a small snack of an ounce or two. Experiment and see if it helps you.
Chamomile tea has apigenin in it which is an antioxidant that binds to brain receptors which can help promote muscle relaxation and sleepiness.
Kiwi contains serotonin which helps produce melatonin which then promotes better sleep.
Tart cherry juice has tryptophan which is converted into serotonin which is then converted into melatonin which can help you relax and sleep.
Fatty fish like salmon contains EPA fatty acids which increases serotonin levels which as noted in this entire article promotes relaxation, happier mood, and increases melatonin which helps you sleep.
Some people take supplemental magnesium in capsules before bedtime or mix a magnesium powder in water to help promote relaxation and sleep. Others may find magnesium lotions beneficial.
I hope this information was helpful. Pick one of these strategies to see if it helps your sleep. Happy z-z-z-z-z!
I’m a National Board Certified Health an Wellness Coach who has been where you are – exhausted in the morning, afternoon, and night. Due to my autoimmune and other health issues, I had no energy or motivation for life and resorted to using caffeine and chocolate to provide that energy. I finally took charge of my health. Now I help others increase their energy using these same strategies. I work with private clients and in groups. You can click here to set up a free 20-minute discovery session. — Leah Cheshire, NBC-HWC
