How your diet can affect your sleep

How your diet can affect your sleep.

Woman face down on a bed

Getting a good night’s sleep for many of us can be challenging. But, it comes down to a lot more than what time we turn in at night. From levels of exercise to the amount of time spent intently staring at the smartphone screen all the way to how much time we spend in the sun.

There is a long list of contributing factors that affect our quality of sleep. Unsurprisingly diet and nutrition are high up in the ranks of contributing factors. Research shows that poor sleep is often linked to eating more, poor diet quality and obesity rates. So how exactly can your diet affect your sleep?

Midnight snacking

It’s best not to go to sleep with a growling stomach but also to refrain from going to sleep with a heavy stomach. Midnight snacking can lead to indigestion and can affect your ability to fall asleep. If you’re hungry, maybe choose a healthier and lighter snack such as a banana or berries; all known to contain melanin which is a building block for the chemicals our brain requires to fall asleep.

As tempting as it may be to sneak off at midnight to snack on cheese, crisps or biscuits etc, you’ll regret it in the next hour whilst trying to sleep with a stomach stuffed full of undigested food.

The same goes for fatty and greasy foods - yes that's right, the beloved takeaway. The fat and grease will sit in your stomach and will also cause indigestion and heartburn, which is a major factor in affecting sleep, as the laying down position, allows stomach acid to creep into the oesophagus and cause the heartburn.

Spices

Whilst spices are undoubtedly irresisatable. Too strong spices can affect your sleep.This is because having too strong spices can disrupt your digestive system and lead to pain disrupting your sleep. Research also suggests that capsaicin, which is found in spicy foods might raise body temperatures and interfere with.

Trying to fall asleep whilst your chest feels like it has a raging fire burning inside it is not comfortable. Laying off these types of food before sleeping will make falling asleep a lot easier. Try choosing a lighter meal for supper. Easier to digest and pain free makes it a win win situation with all. Remember, brunch like a king and supper like a pauper.

Caffeine

Caffeine affects everyone’s body differently. Some of us can knock out after two cups of coffee whilst others end up pulling all-nighters after half a cup.

It’s all about discovering how your body reacts. If you’re having no trouble sleeping, you’re good to go. Trouble sleeping? You need to reconsider your caffeine intake. How much and at what time are you drinking caffeine?

Remember, caffeine can stay in your bloodstream for up to 6 hours hence why you should not consume caffeine during the evening.

Caffeine found in coffee has a more potent effect on your body and it's biochemistry, than that of caffeine found in tea, as they are slightly different chemically.

Try a herbal tea in the evening or just before you head to bed, like camomile, which is known for it's relaxing effects.

Coffee ECG

Drinking Water

Dehydration can lead to irritable, sleepy feelings and can result in head splitting migraines. Not the mood we’re going for when trying to fall asleep. Hydrating yourself throughout the day with plenty of water will prevent snoring as well as allowing the body to rest. That does not mean chugging down a gallon of water before bed is advisable. The only thing you’ll gain from that is the unwanted urge to go to the loo whilst half asleep. 

Box of cupcakes

Sugar intake

Sugar results in short energy bursts, followed by rapid declines in energy. So you’re way more likely to sneak in a poorly timed nap or reach out for the junk food to help boost your energy.

Keeping energy levels consistent throughout the day supports other healthy habits allowing you to catch up on that much wanted good night’s sleep. Cutting back on sugar, specifically refined sugar, will overall benefit your health as well as help improve sleep.

Energy drinks are very popular, but remember that they contain very high levels of sugar and they also contain high levels of caffeine, so avoid these from early evening.

Smoking

Similarly if you’re a smoker, nicotine can affect your ability to sleep. We'd suggest trying to lay off the nicotine a couple of hours before sleeping if you find that you're struggling to sleep.

Once you implement and follow these tips in your day to day life, you’ll be snoozing like a king in no time.