Have you ever noticed that whenever you eat something light, nutritious, you sleep well, whereas when you eat heavy, oily, or processed food, you feel heavy while sleeping?
You might be surprised to learn that it can be one of the biggest sleep disruptors. A sweet snack before dinner, a cup of coffee, or skipping a meal can prevent you from relaxing at bedtime because it interferes with your body’s natural ability to rest. Basically, the right nutrients are like choosing the right motor oil to keep your car running properly. Continue reading to learn more about insomnia nutrition.
The connection between what you eat and how you sleep
As mentioned above, your body is like a complex machine, and the food (right motor oil) you put into it directly affects how well it can wind down for sleep. When you understand this connection, you start to see why some nights you sleep like a baby, and others you toss and turn for hours.
Sleep occurs when your brain produces such chemicals as melatonin and serotonin. These chemicals need required elements from your food to function properly. Without the appropriate nutrients, your brain is not able to produce enough of these sleep-promoting chemicals.
The blood sugar connection
Imagine the feeling you get after eating a bowl of sugary cereal. At first, you feel energized and ready for anything, then you feel like you’re just about to collapse. The same thing happens at night with people who eat high-sugar foods before bed. Blood sugar spikes rapidly, reaching a high level, and then crashes.
If blood sugar drops during sleep, the body releases fight-or-flight hormones. These hormones are designed to wake us up and make us more present when we need them the least. Heart rate increases, anxiety sets in, and sleep disappears completely.
Easy changes that help:
- Choose whole-grain bread instead of white bread for an evening snack.
- Include some protein and healthy fats along with carbohydrates.
- Avoid sugary desserts before bed.
- Eat foods that release energy slowly (e.g., unprocessed foods, lean protein, whole grain foods, etc.).
These changes aren’t difficult at all, but they require consistent effort to make them last long. A difference can be seen within a few weeks.
Fat types
Fat has different effects on the body’s ability to sleep. Saturated fats (e.g., fried products, processed meats, and whole-fat milk) can significantly disrupt sleep. Omega-3 fatty acid foods (e.g., seafood such as salmon, sardines, mackerel, nuts, and seeds), on the other hand, don’t disrupt sleep and may be the best option for those looking to improve their sleep. These fats help synchronize melatonin, a hormone that signals sleep.
It’s important not to take omega-3 supplements in the evening, as they can actually disrupt sleep for some people. It’s best to take them in the morning or afternoon.
The stimulant trap
Most of us know that caffeine can negatively impact sleep, but do we know when and how much it is most important? Caffeine stays in your body for about 6-8 hours. So, that coffee you drank at 3 p.m. may still have an effect on going to bed at 11 p.m.
Now, if we look at the alcohol case, it takes a different turn. Despite helping a person fall asleep faster, alcohol can contribute to poor sleep, aka disrupted sleep, in the middle of the night. Most people wake up feeling very groggy in the morning, even after a restful night of drinking.
Gradual changes work best. Instead of stopping suddenly, gradually reduce your intake to avoid withdrawal symptoms. You can try:
- Give caffeine a cut-off time, such as 2 p.m.
- Replace your usual alcohol with herbal tea or sparkling water in the evening.
- Try herbal tea as a caffeine-free alternative (e.g., kombucha).
The vitamin D and sleep connection
Vitamin D deficiency is one of the most common problems affecting most of us. This deficiency is directly linked to poor sleep quality, shortness of breath, and excessive daytime sleepiness. The human body needs vitamin D to align its internal sleep processes with its natural wakefulness.
Sunlight exposure provides vitamin D to the skin, but factors such as location, climate, and skin texture can affect this process. Many people may not get enough of it during winter or even indoors.
There are only a few dietary sources of vitamin D: fatty fish, egg yolks, and fortified foods. However, many people need to take supplements to get the required amount, but it’s advisable to consult a doctor before taking any supplements. Don’t forget to get your blood tested regularly for vitamin D levels.
B vitamins and sleep quality
B vitamins, especially B12, help with sleep by promoting melatonin production. People with low B12 levels often report poor sleep quality. The body cannot produce this vitamin on its own, so it must be supplemented through food or supplements.
Vegetarians, older adults, and those with digestive problems are most at risk. Some vitamin B12 sources are meat, fish, eggs, milk, and dairy products. Those who avoid animal products may consider adding fortified grains and nutritional yeast to their diet.
Why is sleep more important than we think?
Good sleep is not just a time for the body to rest. It’s the time when our brain processes the day’s events, our muscles repair themselves, and our negative or troubled emotions return. Thus, sleep at night is a time when people often feel more nervous, get sick more often, and won’t be able to make the right choices in every aspect of life. Stress and even lifestyle factors can all interfere with sleep quality.
When professional help makes a difference?
In some cases, simply changing diet isn’t enough. Sleep problems can have many causes, including lifestyle issues, physical health issues, and mental health issues. A mental health professional, such as a board-certified psychiatrist or neuropsychiatrist, can correctly identify if it’s an underlying mental health condition causing the insomnia and develop a comprehensive insomnia treatment plan. They will also evaluate an individual’s diet, prescribe supplements as needed, and may even work along with a professional in nutrition for a more complete treatment plan.
Moreover, when insomnia symptoms persist, professional treatment becomes even more important. Anxiety, depression, and PTSD are the underlying causes of sleep problems in people with mental health issues. Now, telepsychiatry services make seeing a psychiatrist even easier. At GABA Telepsychiatry, you can also connect with a board-certified psychiatrist online, same-day, and even on weekends.
Remember that consulting a mental health professional doesn’t mean giving up; it means learning the best strategies for your specific situation.