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Can Diet Improve Sleep? Foods That Support Healthy Sleep
Registered nutritionist Gabi Zaromskyte explains that the relationship between diet and sleep is a two-way street. "What we eat and drink affects our sleep, but also, the quality and duration of sleep can affect our food choices," she says. "Scientific research has increasingly shed light on the significant impact of dietary choices on cognitive function, mood, and overall physical and mental health."
Zaromskyte, the founder of Honestly Nutrition, highlights that certain dietary patterns and specific nutrients can influence the sleep-wake cycle, sleep latency (the time it takes to fall asleep), and sleep architecture (the different stages of sleep). She also emphasizes that the quality and timing of our food and beverage intake can impact the production of sleep-regulating hormones, such as melatonin, which plays a critical role in regulating our sleep-wake cycle.
Dr. Maja Schaedel, co-founder of The Good Sleep Clinic, adds a word of caution. While certain foods may be higher in melatonin, it doesn't necessarily mean they will help you fall asleep quicker. Other factors, such as sleep habits and routines, also play a crucial role. Dr. Schaedel advises having your evening meal at least two hours before bedtime to avoid indigestion and spikes in blood sugar and body temperature.
For those who feel peckish later in the evening, Dr. Schaedel suggests a snack about an hour or two before bed. Ideally, the snack should be high in protein, such as Greek yogurt or nuts, and low in complex carbohydrates to avoid fluctuations in blood sugar levels.
It's also important to avoid foods that can trigger discomfort and interfere with sleep, such as fatty and spicy foods, alcohol, caffeine, and tobacco, according to Lisa Artis, deputy CEO of The Sleep Charity.
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Registered nutritionist Gabi Zaromskyte explains that the relationship between diet and sleep is a two-way street. "What we eat and drink affects our sleep, but also, the quality and duration of sleep can affect our food choices," she says. "Scientific research has increasingly shed light on the significant impact of dietary choices on cognitive function, mood, and overall physical and mental health."
Zaromskyte, the founder of Honestly Nutrition, highlights that certain dietary patterns and specific nutrients can influence the sleep-wake cycle, sleep latency (the time it takes to fall asleep), and sleep architecture (the different stages of sleep). She also emphasizes that the quality and timing of our food and beverage intake can impact the production of sleep-regulating hormones, such as melatonin, which plays a critical role in regulating our sleep-wake cycle.
Dr. Maja Schaedel, co-founder of The Good Sleep Clinic, adds a word of caution. While certain foods may be higher in melatonin, it doesn't necessarily mean they will help you fall asleep quicker. Other factors, such as sleep habits and routines, also play a crucial role. Dr. Schaedel advises having your evening meal at least two hours before bedtime to avoid indigestion and spikes in blood sugar and body temperature.
For those who feel peckish later in the evening, Dr. Schaedel suggests a snack about an hour or two before bed. Ideally, the snack should be high in protein, such as Greek yogurt or nuts, and low in complex carbohydrates to avoid fluctuations in blood sugar levels.
It's also important to avoid foods that can trigger discomfort and interfere with sleep, such as fatty and spicy foods, alcohol, caffeine, and tobacco, according to Lisa Artis, deputy CEO of The Sleep Charity.
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