Sleep and nutrition are two sides of the same coin when it comes to overall health and well-being. Paying attention to what, how and when you eat can impact both the quality and quantity of your sleep, which in turn impacts your body’s ability to repair, rest and perform other vital functions to maintain health.
In this article, Plenish Nutritionist Katie Morley, dives into the connection between sleep and nutrition, and explores the nutritional components that may improve sleep quality.
Top Tips for Eating Your Way to Better Sleep
Food is composed of micronutrients and macronutrients, which supply our body with energy needed to build, repair and carry out essential bodily functions. Along with water and fibre, these nutrients are pivotal to overall health and well-being. Focusing on a well-balanced and colourful diet tailored to your individual's needs is essential for supporting quality, restorative sleep.
Macronutrients - protein, fats and carbohydrates - may play a key role in enhancing sleep quality and duration. Each of these nutrients may influence vital biological processes in the body that regulate sleep, making your dietary choices an important factor for achieving restful nights.
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Protein directly impacts the balance of hormones that regulate the sleep-wake cycle and metabolic functions tied to sleep quality. Serotonin, known as “feel-good hormone” is synthesised from the amino acid tryptophan. A diet lacking in this essential amino acid may reduce serotonin and melatonin production, two hormones needed for restorative sleep.
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Carbohydrates provide a critical energy source for the body and their quantity, timing and quality can influence sleep patterns. High-glycemic index and simple carbohydrates, such as white bread, white pasta and biscuits, contain processed sugars, which, when consumed on a regular basis may be linked with poor sleep quality. On the other hand, complex carbohydrates like vegetables, brown rice and quinoa, provide more stable energy levels and are associated with better sleep habits.
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Healthy fats intake, particularly omega-3 fatty acids, may also have a positive correlation with enhanced sleep quality, with plant-based sources including chia seeds, hemp seeds, walnuts and flaxseeds.
Micronutrients are essential vitamins, minerals and polyphenols that are needed in smaller amounts than macronutrients but are just as important. Getting the right balance of certain micronutrients might be a key factor in maintaining restorative sleep, with studies showing that deficiencies in iron, zinc and magnesium can negatively impact sleep duration.
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Beyond improving sleep quality, zinc may also help regulate sleep by reducing the amount of time it takes to fall asleep. Eating more zinc-rich foods like porridge, quinoa, nuts, seeds and beans can help increase your intake of this all-rounder macronutrient.
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Vitamin D may also promote better sleep by regulating the sleep-wake cycle through its influence on melatonin, the hormone that makes us feel sleepy. The best plant-based source of vitamin D is mushrooms, which, like humans, produce vitamin D3 when exposed to sunlight. For a convenient boost, try out Mango Sunshine Juice Shot, which provides 100% of your daily vitamin D needs on the go.
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Magnesium is another well-known micronutrient for enhancing sleep quality, and particularly magnesium glycinate, which supports relaxation and helps regulate the sleep-wake cycle. Excellence plant-based sources include green leafy vegetables, legumes, nuts, seeds and whole grains.
Sleep Superfoods to Add to Your Shopping List
Incorporating these nutrient-dense foods into your diet may greatly improve sleep quality:
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Oats - contain melatonin and tryptophan (the amino acid that facilitates melatonin production)
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Tart Cherries - rich in melatonin, tryptophan and anthocyanins
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Almonds - contain melatonin and magnesium
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Walnuts - provide omega-3 fatty acids and tryptophan
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk