As work pressure and social challenges increase, many of us suffer from insufficient and poor quality sleep. This can directly and indirectly impact dietary habits, food preferences and appetite. Chronically poor sleep is also linked to increased risk of cardiovascular disease, type 2 diabetes, obesity, mental and emotional disorders.
When sleep is insufficient or of poor quality, it disrupts the balance of hunger-regulating hormones such as ghrelin and leptin. Ghrelin stimulates appetite, while leptin signals to the brain that we're full. When we don't get enough sleep, our levels of leptin decrease and our levels of ghrelin increase, leading to increased hunger and cravings. Poor sleep quality may lead to increased cortisol, which increases cravings for foods high in carbohydrates and fat.
Chronic sleep loss also progressively increases insulin resistance. Insulin regulates blood sugar levels. When the body becomes resistant to insulin, it can’t use glucose effectively, leading to increased blood sugar levels and to increased fat storage and weight gain.
Sleep deprivation can also lower metabolic rate, meaning the body burns fewer calories at rest. This is just the body trying to conserve energy BUT it can lead to weight gain, as the body stores these excess calories as fat. Additionally, lack of sleep may impact physical activity and energy levels. Fatigue from inadequate rest reduces motivation for exercise, resulting in lower energy expenditure. Prioritising sleep not only enhances dietary habits but also promotes overall health and well-being. Here are some tips to improve sleep quality through diet.
Caffeine awareness: Caffeine is a stimulant that affects our ability to fall asleep and disrupts our sleep cycle. If your daily coffee/tea intake is non-negotiable, limit to two cups per day and enjoy your last one before midday.
Avoid or limit alcohol at night: While alcohol may help you fall asleep faster, it disrupts your sleep cycle, leading to poor quality sleep. Have your last drink at least three hours before bed.
Eat tryptophan-rich foods: Tryptophan promotes sleep by influencing sleep hormones. Foods high in tryptophan include chicken, fish, eggs, oats, nuts, seeds and dairy products.
Limit sugar intake: Sugar causes dehydration and disrupts blood sugar levels, interfering with sleep. Avoid high sugar foods and drinks, especially before bed.
Consume magnesium-rich foods: Magnesium is a mineral that helps calm the nervous system, promoting relaxation. Dark leafy greens, nuts, seeds, whole grains and legumes are high in magnesium.
Avoid spicy foods before bed: Spicy foods can raise your core body temperature and may cause digestive discomfort and/or acid reflux, disrupting sleep.
Avoid heavy meals before bed: Eating late can affect metabolism, digestion, insulin sensitivity and body temperature, causing negative effects on sleep. Avoid eating (particularly heavy meals) two to three hours before bedtime.
Sleep well!
MITCHELL WESTON NUTRITION, L1, 36 Pollen Street, M: 021 451 771, www.mwnutrition.co.nz
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