What’s the best diet for healthy sleep? A nutritional epidemiologist explains what food choices will help you get more restful z’s

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What’s the Best Diet for Healthy Sleep? A Nutritional Epidemiologist Explains What Food Choices Will Help You Get More Restful Z’s

How Diet and Sleep Quality Can Be Intertwined

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As a nutritional epidemiologist, I’m trained to look at diets at the population level and how they affect health. Did you know that the foods you eat throughout the day can affect your sleep quality and contribute to insomnia? In fact, more and more research points to linkages between sleep and diet, and offers hints at the biological underpinnings of these relationships.

Parsing the Foods and Nutrients

Within overall healthy diet patterns, there are numerous individual foods and nutrients that may be linked to quality of sleep, with varying degrees of evidence. For example, studies have linked consumption of fatty fish, dairy, kiwi fruit, tart cherries, and other berries such as strawberries and blueberries with better sleep. One of the common pathways through which these foods may affect sleep is by providing melatonin, an important modulator of sleep and wake cycles in the brain.

Foods to Avoid for Sleep Health

Aiming for higher intake of sleep-promoting foods isn’t necessarily enough to get better sleep. It’s also important to avoid certain foods that could be bad for sleep. Here are some of the main culprits:

• Saturated fats, such as those in burgers and fries and processed foods, could lead to less slow-wave sleep, which is considered the most restorative sleep.
• Refined carbohydrates, such as those in white bread and pasta, are metabolized quickly. If you eat these foods for dinner, they can result in waking up from hunger.
• Alcohol disrupts sleep quality. Although the sedative effects of alcohol can initially make it easier to fall asleep, it disrupts sleep patterns by shortening the amount of REM, or rapid eye movement, sleep in the first part of the night and leads to more night awakenings.
• Caffeine consumed even six hours before bed can make it difficult to fall asleep because it blocks the hormone adenosine, which promotes sleepiness.
• The consistent overconsumption of calories can lead to weight gain, one of the strongest predictors of obstructive sleep apnea.

Timing of Meals and Gender Considerations

The timing and consistency of eating, known as "chrononutrition" in the sleep research field, also very likely help to explain associations between healthy diets and good sleep. In the U.S., eating at conventional meal times as opposed to random snacking has been associated with better sleep. In addition, late-night eating is typically associated with unhealthier food intake – such as processed snacks – and could cause more fragmented sleep.

Keys to a Good Night’s Sleep

Overall, there is not one magic food or drink that will improve your sleep. It’s better to focus on overall healthy dietary patterns throughout the day, with a higher proportion of calories consumed earlier in the day. And, in addition to avoiding caffeine, alcohol, and heavy meals in the two to three hours before bed, the last few hours of the day should include other good sleep hygiene practices. These include disengaging from technology, reducing light exposure, and creating a comfortable and relaxing environment for sleep. Moreover, allowing enough time to sleep and maintaining a consistent bedtime and wake time is essential.

Conclusion

In conclusion, the best diet for healthy sleep is one that is rich in whole, unprocessed foods and emphasizes healthy fats, fruits, and vegetables. By focusing on overall dietary patterns and avoiding certain foods that can disrupt sleep, you can improve the quality of your sleep and wake up feeling rested and refreshed.

FAQs

Q: What foods are best for sleep?
A: Fatty fish, dairy, kiwi fruit, tart cherries, and other berries such as strawberries and blueberries are all associated with better sleep.

Q: What foods should I avoid before bed?
A: Saturated fats, refined carbohydrates, alcohol, and caffeine should be avoided in the two to three hours before bed.

Q: Can I just take a sleep supplement instead of changing my diet?
A: While sleep supplements may provide temporary relief, making healthy dietary changes can have a lasting impact on your sleep quality.

Q: Do gender differences play a role in the relationship between diet and sleep?
A: Yes, studies have shown that associations between healthy diet patterns and insomnia symptoms may be stronger among women.

Q: How can I incorporate good sleep hygiene practices into my daily routine?
A: Try to disengage from technology at least an hour before bed, reduce light exposure, and create a comfortable and relaxing environment for sleep.