There are numerous factors to consider when aiming for quality sleep, from establishing a consistent bedtime and wake-up schedule to setting up a calming sleep environment with a comfortable mattress. Another significant element in achieving restful sleep? Your food intake and meal timings.
Interested in learning how specific diets or nutritional solutions can improve your sleep? Continue reading to explore how food influences sleep, its connection with weight loss, and how dietary adjustments might enhance your sleep. Additionally, we've provided extra resources on nutrition and sleep at the end for further reading!
The Role of Nutrition in Enhancing Sleep
Maintaining balanced nutrition is crucial, impacting everything from muscle development to brain health. However, the precise relationship between diet and sleep remains an area of ongoing research. Studies suggest that some foods may help reduce the time it takes to fall asleep, but solid evidence is still limited.
Foods and Drinks That Can Promote Sleep
Certain foods and beverages are believed to support better sleep by helping you feel drowsy, fall asleep faster, and achieve deeper sleep. Just be sure to give your body time to digest any late-night snacks—about 30 minutes should suffice.
Here’s a summary of what is known (and not known) about popular sleep-inducing foods:
Chamomile Tea
Chamomile tea is a commonly recommended evening beverage, with studies suggesting it may possess mild sedative effects. However, a review of the literature revealed limited definitive data on chamomile’s effectiveness. The actual mechanism behind its potential sleep benefits remains unclear. Nonetheless, experts agree that the act of sitting down with a calming, non-caffeinated drink may aid in relaxation, making it easier to drift off.
Tart Cherry Juice
Tart cherry juice might improve sleep quality, based on preliminary research. A 2012 study published in the European Journal of Nutrition had participants consume either a placebo or tart cherry juice concentrate daily for a week. The group who drank the cherry juice showed significantly higher melatonin levels and notable improvements in time spent in bed, total sleep duration, and overall sleep efficiency.
Almonds
Bananas
"Bananas are rich in magnesium and potassium, which help to relax tense muscles," said Saundra Dalton-Smith, M.D. in 2016. "They also contain tryptophan, which is converted into serotonin and melatonin, essential hormones that promote relaxation."
Orange Juice or Pineapple Juice
A study from 2013 in the Journal of Pineal Research indicated that tropical fruit juices can boost melatonin levels in participants.
Magnesium-Rich Foods or Supplements
Magnesium is thought to help relax the nervous system, making it easier to fall asleep. Foods like lentils, bananas, almonds, and pumpkin seeds are excellent magnesium sources.
Jasmine Rice or Other High-Glycemic Foods
A 2007 study in the American Journal of Clinical Nutrition found that men who consumed Jasmine rice (a high-glycemic index food) fell asleep twice as quickly as those who ate Mahatma rice (a low-glycemic index food) with their evening meal.
The Need for More Research
A review published in Advances in Nutrition in September 2016 examined multiple studies on sleep and diet. The authors concluded that certain foods appear promising for reducing sleep onset time, but emphasized the necessity for further research. The review pointed out that foods such as dairy, fish, fruits, and vegetables also exhibit potential sleep-promoting effects, but the studies conducted so far have been too brief, small, and varied to form conclusive results. The authors suggested that while some foods show promise, more robust research is needed to provide definitive evidence.
Foods and Drinks That Can Hinder Quality Sleep
The most well-known sleep disruptor is caffeine. According to the Mayo Clinic, up to 400 milligrams of coffee daily is generally safe for most adults, equating to about four cups of brewed coffee. However, individual sensitivity varies, and drinking coffee later in the day or after a certain hour can interfere with sleep.
Many people can relate to regretting that last cup of coffee when they struggle to sleep. Recent studies suggest that prolonged coffee consumption may have lasting effects on sleep quality. Researchers at Seoul University in South Korea discovered that elderly individuals who consumed coffee regularly throughout their lives reported poorer sleep quality compared to those who didn’t.
Caffeine can be found in more than just coffee and tea; it is also present in sodas, energy drinks, chocolate, and certain medications.
Examples of caffeine content in medications include:
- One dose of Excedrin Migraine contains 65 milligrams of caffeine.
- One dose of Midol Menstrual Maximum Strength Caplets contains 60 milligrams of caffeine.
- One dose of Aspirin-Free Excedrin Caplets contains 65 milligrams of caffeine.
Foods That Can Trigger Acid Reflux
Acid reflux, also known as gastroesophageal reflux (GER), occurs when stomach acid backs up into the esophagus, often causing heartburn. This can disrupt sleep, leading to difficulty falling asleep or waking up during the night. To avoid this, it is recommended to stop eating at least 2-3 hours before bedtime.
Spicy foods, high-fat items, and alcohol are common triggers for acid reflux. Over-the-counter antacids may help alleviate symptoms.
Additional Resources on Nutrition and Sleep
Meal Timing for Improved Sleep
Much of the evidence regarding how diet can improve sleep is anecdotal and not fully supported by scientific research. For instance, many people claim that drinking a cup of herbal tea before bed helps them sleep, but it's unclear whether it's the herbs themselves or the calming ritual of drinking something warm that contributes to better sleep.
That said, there are a few ways to improve sleep through diet, primarily involving meal timing and reducing factors that may disrupt sleep.
Meal Timing and Sleep Onset
Circadian rhythms, metabolism, and nutrition are closely linked, though the effects of meal timing on circadian rhythms are not fully understood. Some people may find that stopping eating earlier in the evening, around 6 p.m., works well for their schedules, while others who stay up later may need a longer window before bedtime. It’s generally recommended to allow 2-3 hours between dinner and bedtime to allow digestion to take place.
A study published in Current Biology in June 2017 explained that "circadian rhythms, metabolism, and nutrition are closely connected, although the effects of meal timing on the human circadian system are not fully understood." In other words, while meal times influence sleep, the specifics are still unclear.
The ideal time to stop eating in the evening varies depending on personal and work schedules. Some people go to bed early and can stop eating by 6 p.m., while others stay up late and would find it challenging to fast for hours before bed. According to LiveScience, it typically takes about three hours for the body to digest dinner and start feeling hungry again, so a 2- or 3-hour gap between dinner and bedtime is generally a good guideline.
Before grabbing a late-night snack, MIT suggests using the HALT acronym to check if you’re eating for the right reasons: Hunger, Anxiety, Loneliness, or Tiredness. If you're eating for a reason other than hunger, it's better to drink a glass of water or take a break to engage in something relaxing.
Meal Timing and Sleep Onset for Children
For children, diet recommendations vary. Some children may require a bedtime snack, especially if they often feel hungry at night. Dr. Stephanie Jackson, a pediatric neurologist, suggests snacks that are high in protein or fiber, like nuts, yogurt, eggs, and whole grains. It’s important to avoid caffeine in children’s diets, particularly in chocolate-based snacks.
A pediatrician can provide personalized diet recommendations for children and help determine whether common beliefs—such as the idea that fatty fish is better for kids than meat when it comes to sleep and mental health—are supported by evidence.
The Riley Hospital for Children at Indiana University Health notes that some children may require a bedtime snack. Dr. Stephanie Jackson, M.D., a pediatric neurologist, explains on the hospital’s website: “A child who goes to bed hungry will likely have difficulty falling asleep. If meals are appropriately portioned and your child frequently feels hungry before bed, a small snack is reasonable.”
Dr. Jackson suggests bedtime snacks rich in protein or fiber, such as “nuts, peanut butter, Greek yogurt, hummus, eggs, beans, tofu, berries, and whole grains.” It’s also crucial for children to avoid caffeine before bedtime, which is why snacks containing chocolate should be avoided.
Lastly, some children may find a glass of warm milk before bed comforting. This protein-rich snack can help keep them satisfied throughout the night.
Is It Smart to Eat Carbs Before Bed?
Some studies suggest that consuming a high-carb meal can help reduce the time it takes to fall asleep. The glycemic index (GI) of the foods you eat plays a role in this effect. The Academy of Nutrition and Dietetics defines glycemic index (GI) as "a measure of how quickly a food causes an increase in blood sugar levels." GI is scored from 0 to 100, with high-GI foods being digested and absorbed quickly, leading to a rapid spike in blood sugar. Conversely, low-GI foods are digested more slowly, causing a gradual rise in blood sugar levels.
A small study published in The American Journal of Clinical Nutrition in 2007 explored the link between carbohydrate intake and sleep. The study involved 12 healthy adult men, aged 18 to 35, with no sleep disorders or medications. The men participated in three different test nights, with at least one week between each. On one occasion, they ate a high-GI meal of jasmine rice four hours before bed. On another night, they ate the same meal one hour before bedtime. On the third night, they ate a low-GI meal of Mahatma rice, which has half the GI of jasmine rice, four hours before bedtime.
The study found that participants fell asleep more quickly after consuming the high-GI meal. Additionally, the high-GI meal consumed four hours before bed had a greater impact on reducing sleep onset time than the same meal eaten one hour before bed.
This suggests that high-GI foods might make it easier to fall asleep. However, due to their impact on blood sugar, experts generally recommend limiting high-GI foods. Many high-GI foods, such as white bread and white rice, are processed and less nutritious than whole-grain alternatives. Moreover, high-GI foods can be problematic for individuals with diabetes or other chronic health conditions, like cancer patients, who face specific dietary and digestive challenges.
“Consuming healthier carbohydrates can help prevent a variety of chronic conditions, especially diabetes, and can also reduce the risk of heart disease and certain cancers,” says Harvard Health. While an occasional high-GI meal to aid sleep is unlikely to cause concern, relying on carb-rich meals every night to fall asleep quickly is not a sustainable long-term strategy for managing sleep onset issues.
Sleep Deprivation & Nutrition
Both sleep deprivation and nutrient deficiencies are widespread among adults in the U.S., and recent research suggests a possible connection between these two issues.
A study presented at the American Society for Nutrition's Annual Meeting, Nutrition 2019, found that individuals who average fewer than seven hours of sleep per night tend to consume lower amounts of specific vitamins and minerals compared to those who sleep more than seven hours each night.
Furthermore, the study indicates that deficiencies in certain nutrients may be linked to poor sleep quality, difficulties falling asleep, and even the development of sleep disorders.
Dr. Chioma Ikonte, the lead author of the study and Director of Nutrition Sciences at Pharmavite LLC (a company that funded the study and sells dietary supplements), shared the following with Dweva Mattress via email:
“This research was driven by the fact that many Americans do not meet the CDC’s recommended sleep duration of 7 to 9 hours for adults aged 18 to 64. Additionally, several studies have highlighted inadequate intake of various micronutrients across the U.S. population. We aimed to explore whether there is a relationship between nutrient intake and sleep quality.”
“We conducted a cross-sectional analysis of the NHANES database from 2005 to 2016, which looked at both micro and macronutrient intake from food and supplements among individuals aged 19 and older who self-reported sleep issues. The study sample included over 26,000 Americans.”
The findings revealed that individuals who averaged less than seven hours of sleep each night had lower levels of vitamins A, B1, and D, as well as minerals like calcium, magnesium, niacin, phosphorus, and zinc. This study contributes to a growing body of evidence suggesting that sleep quality and nutrition are closely intertwined.
Sleep Deprivation’s Impact on Food Choices
A study conducted in October 2019 discovered that sleep deprivation influences the types of foods people choose to consume. Researchers tracked a group of 29 men and women over two separate nights, four weeks apart: On one night, participants had a regular night's sleep, while on the other, they were only allowed to sleep for a total of four hours. The following day, participants were provided with three meals and given access to a buffet of snacks, including some less nutritious options.
After the sleep deprivation, Thorsten Kahnt, a researcher and assistant professor of neurology at Northwestern University Feinberg School of Medicine, commented: “We observed that participants altered their food choices. After being sleep-deprived, they chose foods with higher energy density (more calories per gram), such as doughnuts, chocolate chip cookies, and potato chips.”
Kahnt explained that sleep deprivation makes the brain more vulnerable to enticing food smells. He humorously added: “Maybe next time, it’s worth taking a detour from your local doughnut shop when you have a 6 a.m. flight.”
Sleep Deprivation & Sugar Cravings
For those trying to reduce their sugar intake, getting more sleep could help. A study published in the American Journal of Clinical Nutrition found a connection between increased sleep duration and a reduction in sugar consumption.
The study involved 42 participants, aged 18 to 64, who were sleeping between five and seven hours a night. The participants were divided into two groups: The "sleep extension" group received a 45-minute consultation on improving sleep habits, while the "control" group did not. All participants wore sleep trackers and kept food diaries throughout the four-week trial.
The sleep consultations, led by a sleep psychologist, focused on establishing consistent bedtimes and adopting sleep-promoting habits, such as avoiding electronics before bed. The results were promising for the sleep extension group: 86% of them increased their time in bed, and 50% managed to sleep an additional 52 to 88 minutes on average.
An interesting side effect was also observed: Participants in the sleep extension group reported a decrease in sugar consumption. The study noted that sleep extension led to an average reduction of 10 grams per day in free sugars intake.
Weight & Sleep
Successful dieting involves two major components: weight loss and exercise. Experts emphasize that maintaining a calorie deficit—burning more calories than consumed—is key to effective weight loss. However, a lesser-known factor in successful weight loss is sleep.
A 2017 paper published in Obesity Reviews examined the relationship between stress, poor sleep, food cravings, appetite, and motivation for physical activity. The study found that stress impacts all of these factors and identified a link between inadequate sleep and obesity.
"Not only does stress negatively impact sleep, food intake, weight gain, and abdominal obesity, but evidence also suggests that improving nutritional intake and sleep patterns may help alleviate stress and other mental health conditions," the researchers concluded.
Weight’s Impact on Sleep Disorders
Body weight significantly influences various health aspects, including sleep disorders. The American Sleep Apnea Association notes that while being overweight or obese is not the sole cause of sleep apnea, it remains a significant risk factor for developing obstructive sleep apnea.
Obstructive sleep apnea is defined by the American Academy of Sleep Medicine (AASM) as "a sleep-related breathing disorder characterized by a decrease or complete cessation of airflow despite ongoing efforts to breathe." This occurs when the soft tissue at the back of the throat obstructs the airway, causing breathing pauses that last from 10 seconds to over a minute.
"The brain reacts to the lack of oxygen by triggering a brief awakening to restore normal breathing," says the AASM. This cycle can repeat hundreds of times during the night, leading to fragmented sleep and excessive daytime drowsiness.
Other factors contributing to obstructive sleep apnea include a narrow airway, chronic nasal congestion, high blood pressure, smoking, family history, and diabetes. However, the Mayo Clinic points out that most people with obstructive sleep apnea are overweight or obese.
"Excess weight increases pressure on the upper airways, leading to collapse and decreased neuromuscular control due to fatty deposits," explains the Obesity Medicine Association. "These fatty deposits contribute to a reduced lung volume, making breathing more difficult."
For milder cases of obstructive sleep apnea, lifestyle changes such as weight loss are recommended. Other treatments may include the use of a continuous positive airway pressure (CPAP) mask, a mouthpiece, or even surgery.
"If you’re overweight or obese, even modest weight loss can alleviate airway constriction," says the Mayo Clinic. "Losing weight can enhance your overall health and quality of life and may reduce daytime sleepiness."
The Bottom Line
The connection between food and sleep is intricate and differs for each individual. Factors like personal tolerance to caffeine and alcohol, along with the rate at which food is digested, play significant roles.
This means that foods or mealtimes that may impact sleep for one person could have no effect on another.
Maintaining a balanced and nutritious diet can enhance overall health and contribute to better sleep habits. For specific concerns about how diet and sleep interact, consult a healthcare professional.
Further reading:
- Foods and Sleep – Mayo Clinic
- Improve Sleep by Eating Right – Harvard Health
- The University Of Iowa — Is Your Diet Keeping You Awake?
- Stanford — to Fight Effects of Sleep Deprivation, Reach for Healthy Snacks
- Better Sleep: 3 Simple Diet Tweaks | Johns Hopkins Medicine
- Sleep Deprivation and Obesity | The Nutrition Source
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