The Relationship Between Sleep and Nutrition

The reciprocal relationship between sleep and nutrition is well-documented in research, but the connections may not be as obvious in everyday life. The nutritional quality of our food influences the quality of our sleep, and the reverse is true as well. Being tired can increase hunger cravings, particularly for sugary foods that give a burst of energy. In turn, a diet high in fat and sugar can make it harder to get a good night’s sleep. If you’re struggling with poor sleep, unwanted weight gain, or both, these key factors are likely culprits.

Caffeine

Caffeine is a stimulant that increases energy. Most people are aware of the typical offenders like coffee, soda, and tea. Caffeine is also an ingredient in chocolate, some medications, and certain supplements like ginseng. It stays in your bloodstream for up to 6 hours, so pay attention to whether your afternoon caffeine bump is keeping you from falling asleep in the evening.

Choice of foods

Data from a research study in 2016 showed that eating foods high in sugar or saturated fat lead to less deep sleep and more nighttime waking. On the upside, eating foods with fiber, like whole grains and nuts, helped people fall asleep faster. If sleep is a struggle, try taking a look at what you are eating throughout the day.

Stress levels

The hormone cortisol is produced in larger amounts during stressful experiences. This chemical is the reason behind the “fight, flight, or freeze” response. Cortisol also influences mood, immune system, metabolism, and sleep patterns. Diets high in salt, refined sugars, and fat can lead to increased cortisol, which in turn can disrupt sleep cycles. Foods that lower cortisol include fish, poultry, fruits, vegetables, whole grains, and healthy fats. 

Appetite Hormones 

Two hormones are involved in regulating appetite: ghrelin affects hunger signals and leptin affects when we feel satisfied after eating. With a lack of sleep, ghrelin levels rise and leptin levels drop. Plus, we tend to crave fat and sugar more when we’re tired. This can lead to strong hunger pangs along with a delay in feeling full, which causes a higher number of calories to be consumed, along with weight gain. 

Timing of eating

Meal times directly affect circadian rhythms, which are the internal processes that control our patterns of sleeping and eating. Eating and sleeping at predictable times each day helps our bodies keep on track. While reducing evening exposure to light has the biggest impact on melatonin production, certain foods like bananas, grapes, milk, and eggs can also support better sleep.

With so many factors intertwined with eating habits and sleep, it’s hard to know where to begin making improvements. It can help to focus on one concrete change at a time. If you’d like more support, Nutritionist and Health Coach Katie Henry works with individuals and families who want to improve their health while still enjoying their food.  Contact us at Evolve Counseling & Wellness Center to get connected.