In the summer when our schedules become busy with barbecues, vacation, and outdoor activities, good sleep hygiene can often go out the window. Sleep is a fundamental pillar of health, influencing everything from mental health and our immune systems to weight management. While we often focus on sleep hygiene practices like creating a calming bedtime routine and ensuring a comfortable sleep environment, we may overlook the critical role that nutrition plays in shaping the quality of our sleep.
It's no secret that what we eat impacts how we feel during the day, but emerging research suggests that our dietary choices also affect the quality and duration of our sleep. Certain nutrients may play key roles in regulating sleep-wake cycles and promoting relaxation, making them essential components of a sleep-supportive diet. While research is still emerging, the following nutrients are some of the nutrients thought to be linked to sleep.
- Tryptophan is an amino acid found in protein-rich foods like turkey, chicken, nuts, and seeds. Tryptophan is the precursor to a neurotransmitter called serotonin, which is well known to affect mood and sleep. By consuming tryptophan-rich foods as part of a balanced diet, we can support the production of serotonin, promoting feelings of calmness and helping to regulate sleep patterns.
- Magnesium is thought to act as a natural relaxant, helping to quiet the nervous system and prepare the body for sleep. Foods rich in magnesium include leafy greens, nuts, seeds, whole grains, and legumes.
- Melatonin is often referred to as the "sleep hormone” due to its role in regulating the sleep-wake cycle. While melatonin supplements are available, it’s often better to get nutrients directly from food. Tart cherries, grapes, tomatoes, and walnuts are among the foods that contain melatonin or compounds that support its production.
- Omega-3 Fatty Acids are found primarily in fatty fish like salmon, sardines, and mackerel, as well as in walnuts, flaxseeds, and chia seeds. They have anti-inflammatory properties and may help regulate neurotransmitter function (like serotonin), potentially improving sleep quality.
- Vitamin D or the "sunshine vitamin," impacts your health in many ways. While the mechanism is still being researched, maintaining adequate vitamin D levels through sun exposure and/or supplementation may support overall sleep health.
In addition to focusing on nutrient-rich foods, paying attention to meal timing can also positively impact sleep quality. Consuming large, heavy meals close to bedtime can cause discomfort and disrupt sleep, while going to bed hungry may lead to nighttime awakenings. It is also advisable to avoid foods that are more likely to cause acid reflux such as spicy or fried foods. Aim for a balanced dinner a few hours before bedtime, and consider incorporating a light, nutritious snack if hunger strikes closer to bedtime.
Like every other aspect of health, hydration plays a key role in sleep hygiene. Dehydration can lead to discomfort and nighttime awakenings, so it's essential to stay adequately hydrated throughout the day. Check out the nutrition article from May for some hydration tips. However, be mindful of fluid intake in the evening to minimize disruptions from nighttime bathroom trips.
Alcohol consumption can greatly impact how rested we feel. While indulging may make us feel drowsy, research has shown that drinking alcohol before bedtime can reduce rapid eye movement (REM) sleep. This stage of sleep is associated with dreaming and cognitive restoration and interruptions can cause us to feel unrested even if we technically got enough hours of sleep.
Caffeine consumption is also frequently talked about when discussing sleep hygiene. Caffeine works to stimulate us by blocking a chemical that promotes sleep called adenosine. While this can be helpful in the mornings, drinking caffeine too close to bedtime (even if coffee doesn’t seem to help energize you) can set us into a vicious cycle of drinking caffeine to stay awake just to get less sleep and need more caffeine. Researchers recommend avoiding caffeine eight hours prior to bedtime.
It's clear that nutrition plays a significant role in shaping our sleep quality and patterns. By prioritizing a balanced diet rich in sleep-supportive nutrients, limiting alcohol and caffeine intake, and paying attention to meal timing and hydration, we can create the ideal conditions for restorative and rejuvenating sleep.
If you need help with your nutrition or improving your lifestyle habits, such as sleep, check out Nutrition Coaching at PUSH511! Working with a nutrition coach can help you build healthy sustainable habits that will help you reach your health goals.
About the Author
I am a Licensed Registered Dietitian with experience in critical care, cardiology, weight loss, allergy services, and food service. I graduated from Penn State University with a BS in nutrition and finished my RD training at University of Maryland. I am currently in PA school and am looking forward to combining my love of nutrition with medicine. After moving to Baltimore in 2019, I did a trial class at PUSH511 Fitness as I was looking for accountability and to meet new people. When I walked into the gym for the first time, everyone was congregated on one side cheering on a member who was struggling with ring muscle-ups at the end of the workout. It was such an uplifting moment to witness. I left the gym that day in dire need of ginger ale, but also very excited about this amazing and supportive community I had stumbled upon. I am grateful for this opportunity to give back and share my love of nutrition!
Sources
https://www.sleepfoundation.org/nutrition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9859770/
https://sph.umich.edu/pursuit/2024posts/best-diet-for-healthy-sleep.html
https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/
https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
