Does What You Eat Affect Your Sleep?

Does What You Eat Affect Your Sleep?

Does What You Eat Affect Your Sleep?

Both the positive and negative effects of poor sleep in relation the food and weight gain have been discussed at great length. However, research has found that the reverse can also be true: What we eat affects how we sleep.

Here’s how it works:

How Food And Sleep Are Related

Our bodies use up the food we eat in order to expend energy. That’s why what we eat is so important when it comes to creating a healthy lifestyle, including getting plenty of sleep. Eating a healthy diet can affect our brains, which in turn affects our sleep cycles.1

The next time you find yourself in the drive-thru for some late-night fries or brewing a new pot of coffee, think again. Diets high in refined sugar or carbs can trigger an increased insulin response in the body, as well as a bout of insomnia. If you’re tired of tossing and turning at night, try to keep your dinners low in fat and high in fiber.2

 Foods To Incorporate

Some foods to cut out of your diet if you’re trying to sleep better include alcohol, caffeine, spicy dishes, and high-fat or high-protein foods, like red meat. Instead, try to eat more complex carbs like oatmeal or whole wheat toast. These foods trigger the release of serotonin in the brain, which helps produce melatonin so we can get to sleep.3

Spicy foods can keep you up at night by causing heartburn, which can lead to more sleep problems or disorders, like insomnia or sleep apnea.4 Instead, opting for more vegetables, noncitric fruits (like bananas, apples, and pears), leaner meats (chicken, turkey, fish, etc.), and healthier fats like avocadoes or walnuts are a great way to combat painful heartburn that can keep you up well into the night.5

Creating A Healthy Lifestyle

Additionally, foods that are high in sugar not only affect your blood sugar, they can alter your brain’s ability to tell your body when to rest. Too much sugar during the day causes you to become fatigued quicker since your body is using up its energy reserves faster.

It’s also important to note that eating heavy meals can also contribute to sleep troubles.You may want to try eating a hearty lunch so that dinnertime can be reserved for foods that are easier on your stomach in order to get to sleep faster and longer.

Nights spent tossing and turning are anything but fun. While exercise is a key component in maintaining your weight, food is as well. The connection that exercise, diet, and sleep have on the body is fascinating, and shows just how important it is that we take care of ourselves.

You may find that incorporating a meal plan into your weekly routine may help improve your sleep habits. Pair that with a great and consistent exercise routine, and you’re on your way to creating the ultimate healthy lifestyle.

 For a list of incredibly effective ways to get a better night sleep, click here....  

Sources:

 

  1. https://www.nbcnews.com/better/health/how-what-you-eat-affects-how-you-sleep-ncna805256
  2. https://www.sharecare.com/health/sleep-basics/can-diet-affect-sleep
  3. https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks
  4. https://www.sleep.org/articles/eat-to-sleep-better/
  5. https://www.healthline.com/health/gerd/diet-nutrition#finding-triggers
  6. https://www.sleepscore.com/eat-well-sleep-well-how-diet-affects-your-sleep/

 

 

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