The powerful connection between nutrition and sleep means it is important to ensure your diet contributes to high-quality shut-eye. By incorporating nutrients and ingredients that encourage restful sleep, you can holistically cultivate a diet that meets your nutritional needs and helps you wake up feeling rested and ready to take on the day.
Do you find your stomach growling when you get ready for bed? Are you tossing and turning during the night, but do not know why? Lack of adequate sleep may be the culprit.
The Connection Between Nutrition and Sleep
Your diet can have a significant impact on the quality and quantity of your sleep. According to the American Heart Association, many everyday ingredients can directly influence your sleep, while poor-quality sleep makes you more likely to consume them during the day.
Insufficient sleep not only causes crankiness and lack of concentration, but it can also change how your body responds to food. Since diet and sleep quality go hand-in-hand, you are more likely to have increased hunger cues and crave processed junk food when you are running on low sleep.
Nutrients That Influence Sleep
You may be wondering, which vitamins and minerals actually influence sleep? Here are some of the key nutrients to incorporate into your diet to encourage more restful shut-eye.
Magnesium
Magnesium has numerous benefits, including helping with muscle relaxation and hormone regulation. It also aids your body in producing melatonin, another vital hormone for good-quality sleep.
Vitamin D
Lower levels of Vitamin D can cause shortened sleep duration and heightened sleepiness during the day, both of which contribute to unhealthy sleep patterns. Although data has been observational, it is important to note that many people are Vitamin D deficient, which could play a role in lack of restful sleep.
Melatonin
Perhaps the most well-known sleep supplement, melatonin, is one of the key hormones that both encourage sleep and help your body wake up in the morning. Most people find that melatonin gummies or tablets before bed can help regulate their sleep cycle.
Tryptophan
Have you ever felt sleepy after eating Thanksgiving dinner? Tryptophan, a naturally occurring hormone in foods such as turkey, is likely the reason. Tryptophan increases the production of hormones like melatonin and serotonin, and can increase sleep duration and REM sleep, which is crucial for adequate rest.
Drinks and Foods for Better Sleep
How can you modify your diet to improve sleep? Focus on high-quality, highly nutritious foods and cut out processed foods and sweets, replacing them with healthier alternatives.
Chamomile Tea
A cup of tea before bed will relax your body and prepare it for sleep. Many brands market "sleepy time" teas with chamomile as the main ingredient. Its calming properties may also reduce anxiety.
Dairy
Dairy products often contain tryptophan, which promotes better sleep, as well as casein, which can steadily release amino acids throughout the night. However, it is important to only consume dairy if you do not have issues such as lactose intolerance.
Cherry Juice
Tart cherry juice has both melatonin and tryptophan, and this powerful combination makes it a great option for promoting healthy sleep. Consider having a glass before bed for its natural benefits.
Can a Lack of Nutrition Cause Insomnia?
Yes, a lack of adequate nutrition can contribute to insomnia. Deficiencies in certain vitamins can cause discomfort and disrupt hormone regulation, which both contribute to insomnia. Meal plans low in fiber may also be an issue, since fiber helps with smooth digestion.
Which Protein Is Best for Sleep?
Protein is one of the most impactful foods for better sleep. The type of protein you consume at night can have a massive impact on your sleep quality.
For the best quality of sleep, look for foods that contain casein protein, which is commonly found in foods such as Greek yogurt and cottage cheese. Casein protein has many benefits, such as:
- Potentially increasing metabolism
- Slowing digestion and releasing amino acids consistently while you sleep
- Aiding in muscle repair
Frequently Asked Questions
What Else Can I Do for More Restful Sleep?
Nutrition is not the only quality that leads to better sleep. There are several other actions you can take in your routine to ensure you wake up feeling well-rested and ready to take on the day:
- Avoid screen time: Rather than scrolling through social media before going to sleep, consider opting for an analog form of entertainment like a book or a magazine.
- Set a consistent bedtime: It may be tempting to stay up later and sleep in on the weekends, but a consistent routine is better for your body to adapt.
- No caffeine later in the day: Steer clear of coffee and other forms of caffeine in the afternoon and evening, as these can keep you up late into the night.
- Use relaxing scents: Try essential oil diffusers, plug-ins, or pillow sprays with scents such as lavender or eucalyptus for a relaxing environment.
- Consider ambient noise: If you have trouble sleeping without sound, try white noise rather than turning on the television.
How Do I Make Changes to my Diet?
Changing your diet can feel overwhelming if you try to make too many modifications at once. Start slowly and add in healthy, nutritious foods that you enjoy, rather than what you think you "should" eat.
To begin the process, work with a registered dietitian such as JM Nutrition. A professional can provide you with the help and guidance to make lasting changes to your meal plan, rather than trying to follow a fad diet.
How Much Should I Try to Sleep Each Night?
It depends on factors such as your age and lifestyle. If you are having trouble sleeping, talk to your doctor or a sleep specialist and determine how many hours to aim for as an achievable goal.
Improve Your Nutrition and Sleep Quality
When nutrition and sleep are closely connected, it is crucial to ensure that your diet promotes the most restful sleep possible. With this guide, you can develop an eating plan that meets your nutritional needs and incorporates foods that promote better sleep as well.
Would you like more nutrition sleep tips for improving your overall well-being? Explore our website today for all the information you need.
This article was prepared by an independent contributor and helps us continue to deliver quality news and information.
