It’s no surprise that a good night’s sleep can completely transform the way we feel and lead to a more productive and focused day. However, sometimes it can be hard to give our bodies the rest they need, this is where nutrition comes into play. A well balanced and consistent diet has been found to significantly improve sleep patterns and prevent you feeling tired and sluggish throughout the day. There are certain foods that are beneficial for improving sleep, while others may make your sleep habits worse. This article will cover how to use nutrition to improve your sleep patterns, as well as what to avoid.
Key Nutrients for Better Sleep
Certain nutrients can play an important role in getting a good night’s sleep as they provide the body with sleep inducing hormones and improve relaxation. If your body is low in certain nutrients then it can have the opposite effect and lead to poor sleep patterns.
Magnesium is an essential mineral that is beneficial in improving sleep as it reduces cortisol (stress) levels, helps produce the sleep-promoting hormone melatonin and regulates neurotransmitters in the central nervous system. Magnesium is typically consumed through diet alone by eating foods such as wholegrains, nuts, dark chocolate and spinach. However, if you have a limited diet and can’t consume these foods then taking a daily magnesium supplement can be helpful in promoting better sleep.
Omega-3 fatty acids are another essential nutrient that helps to promote better-quality sleep. Higher levels of omega-3 fatty acids in the body can help to heighten the production of melatonin, a hormone that helps your body relax and prepare for sleep. In addition, a particular omega-3 fatty acid named Docosahexaenoic acid (DHA), has been found to improve sleep apnea. Omega-3 fatty acids are typically consumed through eating salmon, mackerel, tuna and other fatty fish; however, it can also be consumed through fish oil supplements.
Tryptophan is an essential amino acid that helps the body to regulate sleep as it stimulates the production of serotonin and melatonin. In particular, it can help people to fall asleep faster and sleep for a longer period of time. Tryptophan is found in a variety of different foods, with meat and poultry containing the highest levels. However, it is also found in dairy, fish, nuts and seeds, beans and grains.
Eating habits to improve sleep
Sleep patterns are not just affected by what you eat but can be equally as affected by your eating habits. This includes when you eat, the size of your portions and the consistency of your meals.
For instance, eating your dinner close to bedtime can prohibit the digestion of food and result in acid-reflux, disturbing sleep. Therefore, it is a good idea to eat your dinner 2 to 4 hours prior to going to sleep to allow it to digest. However, it is equally as important not to eat too early as this can lead to hunger during the night. If you feel hungry before bed then it is best to eat a small snack about 4o minutes before going to bed.
The size of your portions is another factor that can affect sleep habits, it is often better to eat little and often, rather than eating extremely large portions. Eating too much at once, especially when the foods are rich or spicy, can result in indigestion or heartburn. If your food has digested poorly then you may find yourself waking up in the night to discomfort and pain.
Finally, it is a good idea to establish regular meal times as this can help to regulate your body’s circadian rhythm. Therefore, eating at regular times throughout the day will help your body to naturally wind down when it comes to sleeping as it can sense it is night time.
Lifestyle Factors to Enhance Sleep
However, it is not just nutrition that is important for promoting good sleeping habits, there are many lifestyle factors that may be having an impact on how well you are sleeping.
For instance, consistently waking up at the same time can help to align your circadian rhythm, which provides better quality sleep. Essentially this helps to regulate your body’s internal clock, which means that you will naturally fall asleep and wake up at consistent times every day to help you feel more rested. Waking up at a different time everyday can throw your body off and make you feel more sluggish.
Furthermore, light therapy can be used to improve sleep, this can be done by leaving your curtains open, during the night so that you are exposed to sunlight when waking up in the morning. Morning sunlight exposure helps your body to release melatonin, which signals the end of sleep and helps you to feel more awake. During the winter months this can be particularly difficult with dark mornings, so it can be beneficial to invest in a seasonal affective disorder (SAD) lamp that mimics natural sunrise in the morning and helps your body to wake up naturally.
To conclude, nutrition plays an essential role in regulating sleeping patterns and helping the body sleep for longer periods of time without disruptions. Consuming food sources high in magnesium, omega-3 fatty acids and tryptophan, results in the production of sleep enhancing hormones and helps the body to relax.
However, it is very important to factor in eating habits and lifestyle factors that could be contributing to poor sleep, and be aware that nutrition can’t fix everything. It is just as much about when you eat, as it is what you eat, so regular meal times are a must for ensuring a good night’s sleep.