The connection between food and quality sleep is often overlooked, but it’s essential for living a healthier life. This blog aims to highlight the powerful relationship between what we eat and how we sleep, helping you make informed choices for better rest and overall well-being.
What is sleep and why do we need it?
There are various, slightly different definitions of sleep. For this article, we are using this definition of sleep:
‘a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during Non-Rapid Eye Movement (NREM) sleep, and reduced interactions with surroundings. It is distinguished from wakefulness by a decreased ability to react to stimuli but is more reactive than a coma or disorders of consciousness, with sleep displaying different, active brain patterns.‘
Despite the various definitions, one thing that is commonly agreed is that sleep is a non-negotiable necessity! However, the exact purpose of why we sleep is not clear with various theories suggested. (See our guide: How to ensure a good night’s sleep for further information on the theories of sleep.)
Improve Your Sleep Quality: How What You Eat Affects Your Rest
What we eat, when we eat, and how much we eat can significantly influence how well we sleep. Similarly, the quality of sleep we get each night impacts our overall health and even our weight. The two are closely connected, shaping our daily lives in more ways than we realize.
Research shows that certain foods and drinks can either help or hinder our sleep and well-being. Some contribute to better rest, while others may disrupt it. Keep reading to learn how to make food choices that support your sleep and improve your health.
Carbohydrates and Sleep: What You Need to Know
The types of carbohydrates you eat can have a big impact on your sleep. Foods high in carbohydrates, like white rice, bread, potatoes, and pasta, can disrupt your sleep by delaying your body’s internal clock and reducing melatonin levels. Melatonin is a hormone that helps regulate your sleep cycle, so when its production drops, it can be harder to fall asleep. High-carb meals can also lead to more frequent night time awakenings and reduce the amount of deep sleep, known as slow-wave sleep.
Slow-wave sleep is the deepest stage of non-rapid eye movement (NREM) sleep, a time when your body focuses on repairing tissues, building muscle, and strengthening the immune system. Losing out on this stage can leave you feeling unrested and less refreshed in the morning.
On the other hand, low-carb foods—such as meats, fish, vegetables, and nuts—can support deeper, more restorative sleep by increasing slow-wave sleep. However, they may also reduce the amount of REM sleep, which is crucial for memory, learning, and emotional processing. REM sleep is where your brain consolidates memories and helps you work through new experiences.
Understanding how carbohydrates impact your sleep can help you make better food choices for a more restful night and a healthier mind and body.
Sugar and Sleep: How Your Sweet Tooth Could Be Impacting Your Rest
It’s no secret that many of us Brits have a soft spot for sweet treats. In fact, our love of sugar is considered one of the biggest nutritional challenges to maintaining good health and a healthy weight. But it turns out that sugar may also be sabotaging our sleep.
Studies show that a high sugar intake is linked to more restless nights and less time spent in deep, restorative sleep. After you finally manage to fall asleep, the sugar can reduce the amount of slow-wave sleep, leaving you feeling tired and groggy the next day. And, as we often do, you might find yourself reaching for another sugary snack to boost your energy, starting a cycle that’s hard to break.
Before you reach for that sugar fix, consider alternatives like a brisk walk to wake you up. It’s a great way to reset your body’s internal circadian clock, which governs your sleep-wake cycle and relies on sunlight to keep it in sync.
On top of that, many sugary treats also contain caffeine, which can disrupt your sleep if consumed later in the day. Plus, sugar depletes your body’s magnesium, an essential mineral needed for restful sleep. Keep reading to learn how caffeine and magnesium affect your sleep and how to balance your diet for better rest.
Caffeine and Sleep: Why That Extra Pick-Me-Up Could Be Hurting Your Rest
Caffeine is a go-to for many of us when we’re feeling sluggish, offering that quick energy boost to get us through the afternoon. But while it can perk you up in the moment, it also comes with a downside for your sleep.
Caffeine works by blocking adenosine, a natural chemical in your body that signals when it’s time to sleep. If you consume caffeine later in the day, it can delay your ability to fall asleep or disrupt your sleep cycle. Even if you do manage to drift off, the caffeine can interfere with your deeper stages of sleep, especially REM sleep, leaving you feeling groggy and less rested in the morning.
To avoid this, try to stop consuming caffeine at least five hours before bedtime—though the earlier you can put it down, the better.
Common sources of caffeine include tea, coffee, hot chocolate, energy drinks, fizzy drinks, chocolate, breakfast cereals, ice cream, energy bars, and even some sweets. Even decaffeinated drinks can have a small amount of caffeine, so it’s always worth checking the label if you’re sensitive to it.
By being mindful of your caffeine intake, especially in the evening, you can help protect the quality of your sleep and wake up feeling more refreshed.
Midnight munchies: How Late-Night Snacking Affects Your Sleep
We’ve all been there—craving a late-night snack, whether it’s out of habit, hunger, or just a little indulgence. However, eating late at night can interfere with your sleep in a big way. As your body digests food, your core temperature rises. If you’re still digesting when you climb into bed, it can make falling asleep difficult or prevent you from reaching deeper stages of sleep. Over time, this can impact both your sleep quality and your overall health.
If you do find yourself needing a late-night snack, it’s best to avoid heavy, spicy foods, chocolate, crisps, and ice cream, as these can disrupt your sleep. Instead, try reaching for melatonin-boosting foods like cherries, almonds, and honey, which can help your body wind down.
Tryptophan-rich foods—such as marmite, poultry, canned tuna, oats, Greek yogurt, and nuts—are also a good choice. Tryptophan is an amino acid that increases serotonin levels in the brain, helping to promote restful sleep. Foods high in magnesium, such as brown rice, leafy greens, yogurt, avocado, and tofu, can also support better sleep.
Bananas are a perfect late-night option because they’re packed with melatonin, magnesium, tryptophan, and vitamin B—making them an ideal snack to help you get the rest you need without disturbing your sleep.
So, next time the midnight munchies hit, try to make a mindful choice—your body will thank you in the morning!
Alcohol and Sleep: Why That Nightcap Might Be Disrupting Your Rest
Many people turn to alcohol to wind down, as it can make you feel relaxed and sleepy. But while it may help you fall asleep faster, it actually harms the quality and duration of your sleep, especially when consumed late at night or in excess.
Drinking alcohol before bed can reduce REM sleep during the first couple of sleep cycles. While it might help you fall into a deep sleep quickly, it disrupts the balance between slow-wave sleep (the deepest stage) and REM sleep, leading to more shallow, disturbed sleep. This leaves you feeling tired and unrefreshed the next day.
Binge drinking can be even worse, often leading to insomnia, where it’s hard to fall asleep or stay asleep long enough to feel rested. Prolonged heavy drinking is closely linked to chronic sleep issues, making it harder to enjoy the restorative sleep your body needs.
So, while alcohol may seem like a quick way to unwind, it’s worth considering how it might be affecting the quality of your sleep and overall health in the long run.
Hormones at Play: How Sleep and Food Are Interconnected
Our bodies are incredibly smart, producing a variety of hormones to help us function both day and night. These hormones play distinct roles, with some being key players in regulating food intake and sleep quality.
Melatonin is the natural hormone that helps regulate our sleep-wake cycles. When melatonin levels drop, it can disrupt our circadian rhythm, making it harder to fall asleep and stay in sync with a natural sleep schedule.
Ghrelin is the hormone that signals hunger. It’s released by the stomach to let your brain know when it’s time to eat, while Leptin tells your body when it’s had enough, making you feel full. It also acts as a sort of energy gauge, adjusting your food intake and how much energy you burn.
When we don’t get enough sleep, these hunger-related hormones are thrown off balance. Ghrelin levels rise, making us feel hungrier, while leptin levels drop, leaving us less satisfied after meals. This combination often leads to cravings, especially for sugary and carb-heavy foods.
This connection between food, sleep, and metabolism shows just how intertwined these factors are. What we eat affects our sleep, and the quality of our sleep impacts how our body handles hunger and metabolism. Keeping an eye on both is crucial for achieving better health, a balanced diet, and restful sleep.
Sleep and Nutrition: The Key to Feeling Your Best
The next time you struggle to fall asleep, take a moment to consider what you’ve eaten and drunk throughout the day. The relationship between food, drink, and sleep is more important than we often realize. Chronic sleep deprivation can take a toll on both your physical and mental health, raising your risk for conditions like heart disease and type 2 diabetes.
The NHS Eat Well Plate is a helpful guide, showing us the right balance of food groups to ensure we get the nutrients we need. Eating a balanced diet not only supports overall health but can also contribute to better sleep.
Eat well to sleep well!
What you consume during the day can directly impact how well you sleep at night. So, taking care of your nutrition can be just as important as taking care of your bedtime routine.
Your sleep matters!
At Land of Beds, we believe a great night’s sleep starts with the right bed. With a wide range of beds and mattresses to choose from, we have something for every budget, sleep need, and style preference. We also offer weighted blankets, which are known to help reduce stress and promote calmness—perfect for improving your sleep.
As a family-run, independent business, we’re here to provide free, impartial advice to help you find the perfect sleep solution. Whether you prefer to call us at 01928 242829, email sales@landofbeds.co.uk, chat with us online, or visit one of our showrooms, we’re always happy to help you get the restful sleep you deserve.
FAQ about food and quality sleep
What foods are easy to digest and promote sleep?
Foods in the BRAT diet (bananas, rice, apple sauce, toast) are easy to digest and could help to promote sleep.
Can lack of sleep and food cause dizziness?
If a person is sleep deprived, dehydrated or has low sugar levels, it is possible they might feel lightheaded.
How long can a person live without food and sleep?
It is generally considered that a person could survive three times as long without food when compared to going without sleep. Sleep is a basic, fundamental requirement, as such it is unclear how long a person could survive without it. The current world record for going without sleep was set in 1963 when a 17 year old boy lasted 11 days, 25 minutes.
What foods and drinks help you sleep?
Sleep promoting foods such as bananas, almonds, marmite, cherries and drinks such as chamomile tea, almond milk and oatmeal milk might help to aid sleep. However, further scientific research is needed to fully confirm their effects on sleep. However, if you are struggling to sleep, it is worth giving them a go!