Eat Right, Sleep Tight

Eat Right, Sleep Tight

 

Eat Right, Sleep Tight

Few things feel as good as waking up rested and energized after a great sleep. But for many of us, that’s hard to come by. Plenty of factors can influence sleep quality, but let’s take a look at the role of food choices made during the day. Yours eating habits may impact on the quality and length of your sleep (proven with preliminary research). And it can turn into a vicious cycle: when you don’t sleep well at night, the energy-giving foods you turn to the next day to keep you going could be the exact same foods that are sabotaging your rest (we’re looking at you, caffeine and high-fat snacks).[1]

Sound familiar? Well, when it comes to improving your sleep, there are many factors which are important, including good nutrition/eating habits. Here are our top tips for how to eat right to sleep tight:

  • Keep an eye on dinner portions. Going to bed with a very full stomach may lead to discomfort and sleep-sabotaging indigestion. Aim for just enough to satisfy.
  • Don’t overdo the calories and amount of fat at dinner time. Aim for balanced meals including healthy sources of carbohydrates – veggies, whole grains and beans. Limit fruit as much as possible.
  • Watch your intake of caffeine and alcohol, which can disrupt normal sleep patterns and result in those middle-of-the-night wakeful moments. [2]
  • Do most of your hydrating earlier in the day. A full bladder can interfere with a good night’s sleep, so be sure to taper off your fluid intake during the evening.

Just using a few of these tweaks could transform your slumber, so give them a try. Sweet dreams!

[1] St-Onge MP, Mikic A, Pietrolungo CE. Effects of Diet on Sleep Quality. Adv Nutr. 2016 Sep 15;7(5):938-49.

[2] He S, Hasler BP, Chakravorty S. Alcohol and sleep-related problems. Curr Opin Psychol. 2019 Dec;30:117-122. Clark I, Landolt HP. Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep Med Rev. 2017 Feb;31:70-78.