Top Ways Food Can Harm Your Sleep Quality
I can tell you a time, or two… or twenty, when I’m just laying in bed wide awake, running through a mental checklist, wondering why sleep wasn’t coming. You too? You've tried counting sheep, stretching, maybe even a little sleepy tea, but nothing seems to work. If you're still tossing and turning, maybe it's something closer to home causing the trouble—your diet. Consider this: is what you eat before bed affecting how well you sleep? It's worth exploring how those pre-bedtime snacks might be impacting your sleep quality.
Think about it: the foods you eat impact your health, so why can’t they affect your sleep?
Today I want to explore what those foods are and why they affect your sleep.
Understanding the Link Between Diet and Sleep Quality
When we think about food and its impacts, what often comes to mind? Is it our digestive health? Yes, all that processed food and certain leafy greens might be impacting our gut and causing bloating (I go deeper into this in my blog on gut health). Or perhaps we realize that food can increase the risk of depression because it affects our mood. What we may not immediately consider is how it affects our sleep.
Having spent many years in the medical field, I've come to realize that what we eat isn't just about silencing a grumbling stomach—it affects every aspect of our lives, including our sleep.
Consider those long shifts at the hospital when there's no time to pack a lunch or grab something relatively healthy. You head over to the lounge, only to find it packed with hospital treats (loaded with sugar). Maybe it's the last thing you grab before heading home, exhausted and ready for sleep. But did you know that those sugary snacks could impact your sleep quality?
From spiking your blood sugar levels to disrupting your body's natural sleep-wake cycle, what we eat plays a huge role in how well we rest at night. It's time to pay attention to the connection between diet and sleep, making small changes that can make a big difference in your overall well-being.
Foods to Avoid Before Bed that Impact Sleep Quality:
What are these sneaky foods that impact our sleep quality? I'm just naming a few, and I'm sure there are many more out there. But these are the foods that you should be avoiding. It's also important to note that sleep experts recommend the average person stop eating 2–3 hours before bed. This allows your digestive system ample time to break down your meal before your head hits the pillow.
Here are my top 4:
1. High-Sugar Foods: Sugary snacks and desserts, like cookies, cakes, candies, and sweetened beverages, can cause spikes and crashes in blood sugar levels, leading to restlessness and waking up during the night. These foods contain simple carbohydrates that are quickly broken down by the body, causing a rapid increase in blood sugar levels. However, this spike is often followed by a sharp drop in blood sugar, leading to feelings of fatigue and hunger. It's a rollercoaster ride that can disrupt sleep patterns and leave you feeling groggy in the morning.
2. Caffeine-containing Foods and Beverages: Coffee, tea, chocolate, and certain energy drinks are examples of foods and beverages that contain caffeine. Consuming them close to bedtime can delay the onset of sleep and reduce overall sleep quality. Caffeine works by blocking the action of adenosine, a neurotransmitter that promotes relaxation and sleepiness. This can lead to increased alertness and difficulty falling asleep. Additionally, caffeine can stimulate the release of stress hormones like cortisol, which can further interfere with sleep.
3. Spicy Foods: Spices like chili peppers and curry can trigger acid reflux and indigestion, making it difficult to fall asleep and stay asleep comfortably. Spicy foods also have high levels of capsaicin, a phytochemical that increases metabolism and thermogenesis (calorie burn for heat), which can interfere with some people's sleep. Examples of spicy foods to avoid include spicy nachos and buffalo chicken dip. Alternatives include whole grain crackers with guacamole or vegetable sticks with tzatziki.
4. High-Fat Foods: Fried foods, fatty meats, and rich sauces can cause bloating and indigestion, disrupting sleep and making it harder to relax. Consuming high-fat foods close to bedtime can slow down digestion and increase the risk of acid reflux during the night. Examples of high-fat foods to avoid include potato chips and deep-fried mozzarella sticks. Alternatives include baked kale chips or roasted chickpeas.
Being mindful of what you eat before bedtime can make a big difference in your sleep quality and overall well-being. Other foods that might cause sleep disruption can be acidic foods and alcohol.
Enhancing Sleep Quality with the Right Nutrition
Now that we know what can harm our sleep, it's equally important to understand what we should be eating. When it comes to improving sleep quality, the foods we consume can be powerful allies. And I totally get it if you're on-the-go and don't have time to eat the healthiest meals or snacks. But here are a few items you can add to your grocery list or pantry at home. By incorporating sleep-supportive foods into our diet, we can promote relaxation, regulate sleep-wake cycles, and enhance overall restorative sleep.
So, what are these sleep-supportive foods? Let's explore some of the top contenders known for their ability to improve sleep quality and help us wake up feeling refreshed and rejuvenated:
Tryptophan-rich Foods: Tryptophan is an amino acid that plays a key role in the production of serotonin and melatonin, neurotransmitters involved in sleep regulation. Foods rich in tryptophan include turkey, chicken, dairy products (such as milk and yogurt), nuts (such as almonds and walnuts), seeds (such as pumpkin seeds and sunflower seeds), and legumes (such as chickpeas and lentils).
Complex Carbohydrates: Consuming complex carbohydrates can help increase the availability of tryptophan in the brain, promoting the production of serotonin and melatonin. Good sources of complex carbohydrates include whole grains (such as oats, barley, and quinoa), starchy vegetables (such as sweet potatoes and squash), and legumes (such as beans and lentils).
Magnesium-rich Foods: Magnesium is a mineral that plays a role in regulating neurotransmitters involved in sleep and relaxation, such as GABA (gamma-aminobutyric acid). Foods rich in magnesium include leafy green vegetables (such as spinach and kale), nuts and seeds (such as almonds, cashews, and pumpkin seeds), legumes, whole grains, and dark chocolate.
Calcium: Calcium is involved in the production of melatonin, the hormone that regulates the sleep-wake cycle. Good food sources of calcium include dairy products (such as milk, cheese, and yogurt), leafy green vegetables (such as kale and collard greens), tofu, almonds, and fortified plant-based milks.
Cherries: Cherries are one of the few natural food sources of melatonin, making them a potentially beneficial food for improving sleep quality. Drinking tart cherry juice or eating fresh cherries may help promote better sleep, particularly when consumed in the evening.
At the end of the day, being mindful of what you eat is key. Try not to overly fill up right before bed, no one likes to feel overly full right before bed… Or at least I don’t!! Additionally, staying hydrated is crucial for overall health and sleep quality. But try to consume more water during the day and reduce intake closer to bed because this will minimize you hitting the bathroom multiple a night. By making small adjustments to your eating and drinking habits, you can get better sleep and wake up feeling more refreshed in the morning. If you’re looking for more beneficial foods to keep in your pantry check out my Top 20 Clean Pantry Swaps! Maybe you don’t have just what you need in your pantry and you're looking for direction on where to start!
Finding Balance
Finding a balance between indulging in your favorite treats and getting quality sleep is super important for feeling good overall. You can still enjoy tasty snacks without messing up your sleep routine. Here's how:
Eat in Moderation: It's all about balance! Enjoy your favorite foods in sensible portions earlier in the day, so your body has time to digest them before bedtime. This helps prevent you from feeling overly stuffed and bloated and keeps your blood sugar levels steady.
Stay Present While Eating: Pay attention to how your body feels as you eat. Mindful eating helps you recognize when you're full, so you're less likely to overdo it. Plus, it makes your food taste even better!
Make Smart Choices: Go for healthier versions of your faves whenever you can. Instead of reaching for super-sugar snacks, choose options with less added sugar and more nutrients, like fresh fruit with yogurt or a small piece of dark chocolate. And if you are feeling a late-night snack here are some ideas:
Bananas: Banans are packed with potassium and magnesium, which help relax muscles and promote sleep. Try them with a spoonful of nut butter for a yummy combo.
Greek Yogurt: It's high in protein and calcium, keeping you feeling full and stabilizing your blood sugar. Add some berries and granola for extra flavor and texture.
Herbal Tea: There is nothing like a warm cup of tea, especially (sleepy tea)! A warm cup of herbal tea, like chamomile or peppermint, can calm your body and mind, making it easier to drift off to dreamland.
By finding a balance between indulging in your favorite treats and being mindful of your sleep, you're embracing a cleaner living that extends to your mind, body, and soul. Nourishing yourself with healthy snacks and prioritizing quality sleep are essential components of a clean lifestyle. Remember, it's all about making choices that support your well-being and leave you feeling refreshed and rejuvenated, inside and out.
