The link between food and sleep

Sleep and nutrition play a crucial role in overall health. Adequate sleep is essential for physical recovery, memory consolidation, and mental health. So is a balanced diet that provides essential nutrients for energy, growth, and proper body function. But these two elements don't work independently.

Food and sleep: What is the link?

Diet provides the nutrients needed to produce sleep hormones such as melatonin and serotonin . Foods rich in tryptophan promote the synthesis of serotonin, which is then converted to melatonin, the hormone that regulates the sleep-wake cycle. A diet deficient in these nutrients can disrupt sleep regulation, leading to difficulty falling and staying asleep.

A balanced diet helps maintain stable blood sugar levels , which is essential for quality sleep. Fluctuations in blood sugar levels can disrupt the sleep cycle , leading to nighttime awakenings and poor sleep quality . Eating foods with a low glycemic index promotes a slow and steady release of glucose into the blood , which can contribute to deeper and more continuous sleep .

Foods that promote sleep

Diet and sleep are closely linked, and certain foods can play a key role in improving sleep quality. Here is a selection of foods that promote good sleep thanks to their special nutrient content:

Foods rich in tryptophan

Tryptophan is an essential amino acid that the body cannot synthesize and must therefore be obtained through food. It is an important component in the production of serotonin, a neurotransmitter involved in regulating mood, appetite, and sleep. Serotonin is then converted into melatonin, the key hormone that regulates the sleep-wake cycle.

The best dietary sources of tryptophan are animal and plant proteins , including:

• Legumes (lentils, chickpeas, kidney beans, broad beans)
• Dairy products (milk, Greek yogurt, cottage cheese)
• Eggs
• White meats (turkey and chicken)
• Nuts and seeds (almonds, cashews, pumpkin seeds)
• Dark chocolate (consume in moderation)
• The banana
• Wholegrain rice

It is recommended to consume these tryptophan-rich foods, especially at dinner, as they promote the production of melatonin and facilitate sleep . In addition, combining these sources of tryptophan with complex carbohydrates such as brown rice or root vegetables (beets, carrots, turnips, radishes, etc.) can optimize the absorption of tryptophan by the brain.

Foods that are sources of magnesium and potassium

Magnesium helps relax muscles and nerves, while potassium helps regulate muscle contraction and neuron function.

The best food sources of magnesium and potassium are:

• Dried fruits (almonds, walnuts, hazelnuts, flax seeds, cashew nuts, sesame seeds)
• Legumes (beans, lentils, chickpeas)
• The lawyers
• Dark chocolate
• Whole grains (brown rice, quinoa, oats)
• Bananas
• Green vegetables (spinach, broccoli, cabbage)
• Oily fish (salmon, tuna, sardines)
• Potatoes (with skin)

Consuming these foods rich in magnesium and potassium can help you rebalance your diet and sleep.

Foods rich in complex carbohydrates

Whole grains, legumes, and fruits contain complex carbohydrates , which are important for your diet and sleep. Unlike simple sugars, which cause blood sugar spikes and then drops , complex carbohydrates are digested slowly and gradually release glucose into the bloodstream, helping to maintain stable blood sugar levels throughout the night.

Stable blood sugar levels during sleep help prevent nighttime awakenings and sleep disturbances : When blood sugar levels are too low, the body releases stress hormones like cortisol and adrenaline, which can disrupt sleep and lead to frequent awakenings.

Foods rich in complex carbohydrates recommended for diet and sleep include:

• Whole grains (brown rice, quinoa, oats, whole grain bread)
• Legumes (lentils, chickpeas, beans)
• Fruits (apples, bananas, oranges, berries)
• Root vegetables (sweet potatoes, carrots, beets)

Eating these foods at dinner, possibly accompanied by a source of protein and healthy fats (salmon, tuna, etc.), slows digestion and thus promotes prolonged satiety. This helps stabilize blood sugar levels during the night and improves melatonin production, which promotes quality sleep.

Foods to Avoid or Limit for Optimal Sleep

Diet and sleep are closely linked, and certain eating habits can negatively impact sleep quality. Here's a detailed list of foods and drinks to avoid before bed:

Foods high in saturated fat

Foods containing saturated fats, such as red meats, processed meats, and whole-fat dairy products, are difficult to digest. Eating them in the evening can lead to digestive upset, bloating, and discomfort that disrupts eating and sleeping.

Foods rich in simple sugars

Foods containing simple sugars, such as cakes and candy, cause blood sugar levels to spike and then drop sharply. These fluctuations in blood sugar disrupt sleep cycles and compromise your diet and sleep balance.

Hearty and spicy meals

Heavy meals increase the risk of gastroesophageal reflux disease, which can cause heartburn and sleep disruptions . Spicy foods can cause an increase in body temperature, making it harder to fall asleep.

Therefore, it is advisable to have a light dinner and avoid strong spices at least 3 to 4 hours before bedtime to avoid sleep disturbances.

Caffeine and energy drinks

Diet and sleep are influenced not only by what we eat, but also by what we drink. Caffeine, found in coffee, soda, and energy drinks, is a powerful stimulant that can disrupt sleep. It increases wakefulness by blocking receptors for adenosine, a molecule that promotes drowsiness.

It is recommended to avoid any source of caffeine at least 6 hours before bedtime to avoid interfering with falling asleep and the quality of sleep .

Alcohol

Alcohol interferes with the last phase of the sleep cycle, REM sleep, which is essential for memory consolidation and emotional recovery. It can also cause frequent awakenings and a feeling of unrestful sleep.

Hydration and sleep

Here are some key points on the importance of staying hydrated to promote restful sleep:

Regulation of sleep hormones

Proper hydration allows the body to better regulate hormones involved in the sleep-wake cycle, such as melatonin. When we are dehydrated, the production of these hormones can be disrupted, affecting the quality of our sleep.

Body temperature regulation

Water helps regulate body temperature, a key factor for deep, restful sleep. A stable body temperature promotes falling asleep and maintaining sleep throughout the night.

The functioning of organs

Hydration is essential for proper organ function. Dehydration can cause headaches, dry mouth, and muscle cramps, all of which can disrupt sleep.

Some tips for staying hydrated

• Drink a large glass of water as soon as you wake up to replace fluid lost during the night.

• Spread your water intake throughout the day, aiming for around 2 to 3 liters per day .

• You can consume infusions to help you relax and at the same time hydrate yourself to better prepare for bedtime.

• Avoid drinking too much water 2 to 3 hours before bedtime to minimize nighttime interruptions.

• Choose water instead of drinks containing caffeine, which can disrupt sleep.

• After physical exertion, rehydrate to compensate for water loss.

The relationship between diet and sleep is an important aspect of our health that's often overlooked. Adopting the tips shared in this article will help you regain a healthy diet, thereby promoting quality sleep.