Have you ever noticed that it’s hard to say no to junk food when you’re tired? Or think about how much easier it is to choose healthy foods when you’re well rested. Understanding the links between sleep and nutrition opens up possibilities for improving both to eat better, improve sleep, and live a healthier life overall!
In today’s blog post, we’ll dive deep into the foods that improve sleep, micronutrients linked to better sleep, and how sleep can have a huge impact on your weight and hormones. Read on to learn!
How does diet play a role in sleep?
As a general rule, a balanced diet rich in vegetables and fruits can supply the needed daily intake of vitamins and nutrients, aiding in improved sleep and supporting a healthy weight. However, there are certain macronutrients and nutrients in general that can help or hurt your quality of sleep.
Protein is a macronutrient that helps you stay fuller for longer and more satisfied after your meals. Protein-rich diets (for example, fish, lean meat, nuts, and seeds) have been associated with increased sleep length and quality. The NHANES 2007-2008 found that people who slept less than 7 hours per night consumed less protein overall.[1] Additionally, lower protein intake and increased carbohydrate intake led to less than 6 hours of sleep in a study of 410 young adult women compared to normal-sleeping participants.[2]
Diets high in fiber are also linked to better sleep. The 2007–2008 NHANES found that over 12,000 people who slept well had the most fiber in their diets, while those who slept 5–6 hours or more than 9 hours had a low fiber intake.[1] People who slept less than 5 hours a night had the least amount of fiber in their diets.[1] So, how much fiber is enough? The daily fiber requirements for women are 25g, while males need 38g per day. Around 25 grams of fiber can be obtained from four servings of whole grains or five to six servings of produce.
Researchers have found mixed results about how carbohydrates affect sleep.[3] Some carbohydrate-rich foods, such as whole grains and fruit, seem to help people sleep well. People who eat more whole grains are also less likely to have insomnia, according to research.[3] However, consumption of sugar and refined grains have been associated with insomnia.[3]
Check out this blog post to learn how to stay satisfied after meals!
The link between micronutrients and sleep
According to research, there is a link between vitamin and mineral deficiencies and sleep disturbances. A deficiency in vitamin B1, for example, might cause sleep problems.[3] Furthermore, sleep disorders are common in elderly people who are deficient in magnesium.[3]
There is more and more evidence that suggests vitamin D helps regulate sleep. More specifically, a deficiency in vitamin D can increase the risk of sleep disorders and is linked to trouble sleeping, shorter sleep duration, and waking up at night in both children and adults.[4]
According to a study, foods that are high in melatonin, tryptophan, and phytonutrients (phenolic acids and flavonoids) seem to help individuals sleep better.[5] Melatonin and tryptophan are thought to help regulate the sleep cycle, while phytonutrients can improve communication between cells and reduce inflammation.[5]
It’s important to run blood tests to be able to see what’s going on in your body and address any micronutrient deficiencies that you may have. That’s why I use Spectracell micronutrient testing with my private clients (optional service). This test looks at how all of the key micronutrients and antioxidants work together so that we can create an individualized plan together! You can apply to work with me privately here!
How can sleep impact your weight and hormones?
Sleep deprivation typically results in hormone abnormalities that have a negative impact on our health. Studies have found a strong link between ghrelin (the hunger hormone) activity and the amount of hours of sleep. Simply put, when you don’t get enough sleep, your levels of leptin (the fullness hormone) decrease while your levels of ghrelin increase (so you’ll be more hungry and less satisfied).[6,7] Melatonin is also an important hormone produced by the body and plays a fundamental role in getting quality sleep.
Given the hormonal imbalance, it’s not surprising that when we don’t get enough sleep, we eat more and consume more calories in general! A meta-analysis showed that sleep-deprived individuals consumed over 400 more calories per day than people who had enough sleep.[8] Sleep-deprived individuals also ate more fat and less protein and were more prone to food cravings.[8] Furthermore, a study of Japanese workers found that workers who slept less than six hours a night were more likely to eat out, have irregular meal patterns, and snack than those who slept over six hours.[9]
Bottom line: Nutrition plays a HUGE role in sleep and there are many ways you can improve your diet and therefore, improve your quality of sleep! This may look like adding more fruits and veggies to your diet, increasing protein and fiber intake, consuming complex carbs vs refined carbs, and checking with your doctor to see if you have any nutrient deficiencies!
References:
- Grandner MA, Jackson N, Gerstner JR, Knutson KL. Dietary nutrients associated with short and long sleep duration. Data from a nationally representative sample. Appetite. 2013;64:71-80. doi:10.1016/j.appet.2013.01.004.
- Haghighatdoost F, Karimi G, Esmaillzadeh A, Azadbakht L. Sleep deprivation is associated with lower diet quality indices and higher rate of general and central obesity among young female students in Iran. Nutrition. 2012;28(11-12):1146-1150. doi:10.1016/j.nut.2012.04.015.
- Larson, J. (2022, December 13). Nutrition and sleep. The Sleep Doctor.
- Abboud, M. (2022). Vitamin D supplementation and sleep: A systematic review and meta-analysis of intervention studies. Nutrients, 14(5), 1076.
- Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. Nih.gov. Retrieved February 24, 2023.
- Morris CJ, Fullick S, Gregson W, et al. Paradoxical post-exercise responses of acylated ghrelin and leptin during a simulated night shift. Chronobiol Int. 2010;27(3):590-605. doi:10.3109/07420521003663819.
- Calvin AD, Carter RE, Levine JA, Somers VK. Abstract MP030: Insufficient sleep increases caloric intake but not energy expenditure. Circulation. 2012;125(suppl_10):AMP030. doi:10.1161/circ.125. suppl_10.amp030.
- Al Khatib HK, Harding SV, Darzi J, Pot GK. The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis. European Journal of Clinical Nutrition, 2016; DOI: 10.1038/ejcn.2016.201.
- Imaki M, Hatanaka Y, Ogawa Y, Yoshida Y, Tanada S. An epidemiological study on relationship between the hours of sleep and life style factors in Japanese factory workers. J Physiol Anthropol Appl Human Sci. 2002; 21:115-20.
