The Link Between Diet and Sleep Quality
Recent research published in the journal Obesity has confirmed what many health experts have long suspected: a diet high in processed carbohydrates and saturated fats can significantly impair sleep quality. The study, conducted by a team of researchers from the UK, the US, and Europe at Uppsala University in Sweden, found that individuals consuming such diets experience poorer sleep compared to those on healthier eating plans.
The Impact of Processed Foods on Sleep
Pauline Cox, a functional nutritionist and author of Hungry Woman: Eating for Good Health, Happiness + Hormones, explains that processed foods like pizza, takeaways, ready meals, biscuits, cakes, and ice creams are loaded with fats and sugars that disrupt our metabolism. This disruption can lead to a variety of sleep-related issues.
“Eating sugar late at night overstimulates you,” Cox says. “Rising blood sugar prepares the body for activity. When we eat late at night, our body temperature rises. But when we are preparing to fall asleep, our body temperature falls, so eating late goes against our body’s natural desire to drop in temperature.”
Glycaemic Control and Sleep
Poor glycaemic control from a high-sugar diet can reduce REM sleep, which is crucial for dreaming and emotional processing. High blood sugar levels can also cause headaches, increased thirst, and tiredness, all of which can interfere with falling asleep.
Additionally, a diet rich in high glycaemic index (GI) foods can deplete magnesium levels in the body. “Magnesium is our sleep mineral,” Cox explains. Low magnesium levels can make it harder to fall asleep and stay asleep.
What to Avoid Before Bedtime
To ensure a good night’s sleep, certain foods should be avoided before bed. For example, a slice of toast might seem convenient but can lead to a blood sugar spike, impacting your sleep and waistline. Toast can have as much as 13-17g of carbs per slice, and adding jam or honey only exacerbates the issue.
Healthier Alternatives for Late-Night Snacks
For those looking for quick and simple meals without the negative impact on blood sugar, Cox suggests modifications such as low-carb pizza bases loaded with vegetables like peppers, red onions, and mushrooms. These additions provide fibre, which helps slow the blood sugar spike and promotes fullness.
Eating a side salad with your pizza can further reduce blood sugar levels. “A simple leafy side salad not only adds extra nutrients but also helps keep blood sugars down, which is good for your waistline and sugar cravings,” says Cox.
Another effective strategy is to take a walk after eating. “A stroll around the block will immediately help bring down your blood sugars, meaning a better night’s sleep and less sugar to get stored as fat,” Cox advises.
Avoiding Unhealthy Habits
Late-night snacking on biscuits is often driven by boredom or habit. Cox notes that regular eating patterns can condition our brains to produce hunger hormones at specific times. To combat unnecessary cravings, it’s important to maintain a balanced diet rich in protein, which can help reduce hunger and cravings by providing essential amino acids.
Sleep-Inducing Drinks
A hot milky drink before bed can be comforting and beneficial for sleep. Milk contains tryptophan, an amino acid that induces sleep, and melatonin, the sleep hormone. Cox recommends a warm cup of almond milk, which is also rich in tryptophan. Brands like Plenish offer organic almond milk without additives, and their golden milk mix, which includes turmeric, ginger, and cinnamon, can be particularly soothing.
“There are plenty of pre-made mixes available, or you can steep a turmeric chai tea bag in some hot nut milk,” Cox suggests. Yogi Tea’s turmeric chai bags are a delicious option.
Maintaining a diet low in processed carbohydrates and saturated fats is essential for good sleep quality. By making mindful food choices and incorporating healthy alternatives, you can improve your sleep and overall well-being.
Further Reading
