Introduction
Tossing and turning and still unable to go, or get back, to sleep? Does this sound like a familiar and personal struggle that you have to face each night?
This has also been something that I have had to deal with and so I very much empathise with all fellow sleep-deprived sufferers out there.
But….the solution (at least in part) could be down to what we eat. You may not be aware but there is growing evidence to support there being a surprising link between diet regime and sleep quality.
In my blog, my 2024 Wellness Plan Journey (link), May is the month I have assigned to focusing on improving my sleep quality. As this health goal is only a couple of months away (at the time of writing this blog post), I am very keen to help myself as much as possible in achieving this goal.
Let’s look at how our diet may be able to steer us to a sounder sleep…
A Spotlight on the Link Between Diet and Sleep
Sleep definition by the Sleep Health Foundation:
Sleep is a natural and essential physiological state that all animals, including humans, experience regularly. It is characterised by a temporary suspension of consciousness and reduced responsiveness to external stimuli. During sleep, the body undergoes various complex processes that promote physical and mental restoration.
So, what is the link between diet and sleep? It has long been promoted by our great health practitioners that following a healthy diet supports a healthy lifestyle. In committing to and maintaining a healthy diet, you are likely to have higher energy levels and in turn be rewarded with a good quality sleep. I, for one, am definitely sold on implementing this principle into my own life.
Understanding Sleep: The Basics
Sleep Stages
Sleep is made up of two categories of sleep stages:
NREM (Non-rapid eye movement
This stage is made up of 3 sub-stages with each having distinct brain wave patterns and physiological characteristics.
- REM (Rapid Eye Movement)
This stage of sleep is associated with vivid dreaming and rapid eye movements. Some dreaming also occurs in NREM sleep.
Why good quality sleep is vital for health
There are so many great benefits that come from having a good quality sleep:
- it allows the body to repair and regenerate tissues
- consolidates memories
- supports cognitive functions such as learning and problem-solving
- regulates emotions, mood, and overall mental well-being
Sleep-Promoting Super Foods
The CSIRO Total Wellbeing Diet has revealed, based on a study undertaken in 2018, that some foods have sleep-promoting qualities and it makes for interesting reading (you can read the full version here):
• Kiwi fruit
Research has been carried out which has shown that eating 1-2 kiwi fruits one hour before bedtime has improved sleep quality. However, it is important to note that further research and study would need to be undertaken to substantiate further the link between kiwi fruits and sleep quality but definitely worth a try!
• Nuts
Melatonin, magnesium, zinc and selenium are minerals which are contained in nuts and have been found to have a positive impact on sleep quality. You can check out a clinical trial performed in Italy here which supports this.
The nuts with the highest quantities of these super minerals are pistachios, almonds, Brazil nuts, walnuts and cashews – incorporate a handful of these before bedtime to give yourself the best chance of a good night’s sleep.
• Oily Fish
If you are a lover of salmon, sardines or herring, here is some great news…these fish have been connected to scoring higher in sleep quality. The common attribute amongst these 3 types of fish is they contain Vitamin D and are also a great source of omega-3s.
As shown through a study published in the Journal of Clinical Sleep Medicine (link), the reason for improved sleep quality as a result of consuming these fish might be due to the increased levels of vitamin D.
And what about the omega-3s? An article on the National Library of Medicine website (link) details trials undertaken to further evidence that an increased intake in omega-3s supports a better sleep quality.
• Tart Cherries
Are you a fan of cherries? Then read on….
A study performed in 2018 (link) has led to some fairly positive evidence that tart cherries can help to promote good sleep quality. It seems to be linked to the fact that the cherries contain tryptophan.
What is Tryptophan?
Definition per the Australian Sleep Company:
It’s an essential amino acid that is naturally found in some foods, particularly those that are high in protein. You’ll find good doses of tryptophan in meats like turkey, chicken and fish as well as cheese, milk, peanuts, tofu, lentils, soy, pumpkin, sesame seeds and chocolate.
The Australian Sleep Company also explains that Tryptophan is not made naturally by our bodies and so it needs to be consumed through food. Tryptophan is converted by the body into serotonin which can help with both stabilising mood and getting a good sleep.
• Milk
This is a nostalgic one for some of us as I, and perhaps you, grew up being told that a glass of milk before bedtime would help in getting a good night’s sleep.
The CSIRO Total Wellbeing Diet has indicated that this may be due to milk containing the following:
o Tryptophan
o Vitamin D
and
o B vitamins
Vitamin D
Per ResMed, a global leader in sleep technology, Vitamin D is:
A group of fat-soluble hormones produced within your skin when it’s exposed to natural sunlight, but it can also be found in a few foods such as salmon and tuna, beef liver, cooked egg yolks and some mushrooms
ResMed also highlights that certain studies undertaken to identify the any relationship between Vitamin D and sleep, found that a deficiency in Vitamin D is connected to sleep disorders e.g. sleep apnea, broken sleep and less sleep in general. For further details please click on this link.
B Vitamins
Per Healthdirect ( an Australian government-funded service), Vitamin B:
is a group of vitamins that help your body’s metabolism function better. The B group of vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12).
And according to the Sleep Foundation there may be a link between vitamin B12 deficiency and finding it hard to sleep. The potential link is based on vitamin B12 being involved in creating melatonin in our bodies. Melatonin is the hormone that helps to control sleep.
The Sleep Foundation adds that Vitamin B6 may also assist the insomniacs amongst us and, in addition, reduce symptoms associated with restless leg syndrome.
Foods to Avoid Before Bedtime
Just as important as being aware of which foods and drinks, based on past research and studies, can help us sleep better is understanding which foods and drinks might make it more challenging to get the sleep our bodies and minds need.
Sleep Health Solutions provides some helpful guidance on this:
• Alcohol
It is true that alcohol can help us relax and unwind from the busy merry go round of life and therefore logical to think that a glass or 2 or wine before bedtime will aid in getting a good night’s sleep. But…here are some reasons why it may not be such a good idea:
o Whilst your favourite tipple might help you in falling asleep, it disturbs our natural sleep cycle and hence the amount of restorative REM we get.
o Alcohol relaxes all of the muscles in our body including those relating to breathing which can have the flow on and unwanted side effects of exacerbating obstructive sleep apnea and loud snoring
o Alcoholic beverages relax our sphincter muscle which then can encourage production of acid reflux.
• Heavy Foods
There are foods which make your stomach feel heavier and therefore logically could impede a good night’s sleep. Examples of such foods to avoid eating later in the day are fatty, cheesy and fried foods which can result in indigestion and keep us awake at night
Conclusion
In conclusion, in researching the latest evidence to support the link between diet and sleep quality, it seems to me that there is enough guidance available to help us help ourselves in setting us up for the best night’s sleep possible. In essence, nurturing the right nutrition habits can be a the key to positive change for those struggling with insomnia. By including sleep-promoting superfoods into our diets, such as kiwi, nuts, oily fish, tart cherries, and even a nostalgic glass of milk before bed, we’re not just eating for pleasure or sustenance, but also for a good night’s rest.
Equally important is being mindful of the sleep-impeding foods and drinks such as alcohol and heavy foods, which can disrupt our sleep patterns. In exploring this vast subject matter, the link between diet and sleep is both an undeniable and empowering one. It also acts as a gentle reminder that every bite we take can be a step towards better sleep, better health, and a better life. So, as you lie in bed tonight, remember that the key to a sounder sleep might just be in your kitchen. Here’s to resting well, eating right so that we can live and enjoy life to the max. Sweet dreams and healthy eating to all!