Is your sleep affected by your diet?

Sleep is healing, both mentally and physically and poor sleep not only affect how alert and energetic you feel during the day. It also affects your blood sugar, your mood and cognitive functions of the brain such as your memory, as well as increases the risk of cardiovascular disease and cancer. So you have every reason to take your sleep seriously, and build habits to help you sleep better.

Sleep should be viewed in a holistic perspective. Difficulty sleeping is often a reflection of other things going on in life, which of course you also need to address, like your stress levels, movement and screen habits.

So the short answer to the question whether sleep is affected by your diet is, yes, among many other things. Here are 6 holistic tips to help you sleep better:

1. EAT ENOUGH You need food to sleep well. When you’re on a calorie deficit for too long your stress hormone cortisol can be raised and affect the circadian rhythm (sleep-awake-cycle), which impairs sleep. The purpose of sleep is for your body and brain to repair itself, and for that your body need sufficient amounts of energy and nutrient.

2. VARY YOUR PROTEIN SOURCES Getting enough protein from a good variety of sources may improve sleep quantity and quality. Tryptophan is an essential amino acid responsible for regulating serotonin and melatonin, two hormones that regulate sleep. Serotonin is crucial for the central nervous system and plays a significant role in regulating mood and is a precursor to melatonin. Melatonin is the "sleep hormone", crucial for the body’s sleep-wake cycle. Glycine is another essential amino acid thought to lower the body temperature, making it easier to fall asleep.

Glycine is found in:

• Sesame seeds

• Peanuts

• Pumpkin seeds

Tryptophan is found in:

• Soy beans

• Almonds

• Sunflower seeds

3. MELATONIN

The sleep hormone melatonin is created naturally in the body, but it’s also found in some plant based foods. Adding some extra melatonin to your diet may improve your sleep.

Foods rich in melatonin

• Walnuts

• Bell peppers

• Goji berries

• Pistachios

• Kiwi

4. MOVE YOUR BODY (PREFERABLY IN DAYLIGHT) You need to be tired both mentally and physically to get optimal sleep. Regular exercise at moderate intensity has been shown to help you fall asleep quicker and improve the quality of your sleep. Daylight plays an important role in regulating the circadian rhythm, the body’s internal system that signals when to be awake and when to rest. Investing in at least 15 minutes of movement in daylight each day is a routine that will have a positive impact on your sleep.

5. KEEP MAGNESIUM LEVELS HIGH Magnesium regulates the production of melatonin (the sleeping hormone). It also appears to increase the levels of GABA, a brain messenger with calming effects, making it easier to fall asleep.

Good sources of magnesium are:

• Almonds

• >70% chocolate

• Cashews

• Pumpkin seeds

• Whole grain bread

• Chia seeds

6. EAT MOSTLY WHOLE FOOD PLANT BASED FOOD Other nutrients that affect the sleeping hormones are omega 3 fatty acids, zinc, fibers, vitamin B, C and D – all of which are found in abundance in plant based foods. The best way to support your body, help it repair and improve is by putting at least 75% plants on your plate. We’re talking beans, nuts, seeds, plant oils, legumes, whole grains, vegetables and fruits of the rainbow. Struggling with what to cook? Find recipes for inspiration in our recipe collection or go explore recipes by our favorite plant based content creators.

7. HAVE AN EVENING ROUTINE A major factor behind sleep problems is the inability to "switch off". If you constantly wake up and never feel rested, if you constantly are “switched on”, working, scrolling and looking at screens shortly before you go to bed, you might want to consider figuring out a better evening routine. Looking at screens inhibits the sleep hormones, disturbs the natural signals that tells the body it’s time to sleep. Diet does affect your sleep quality and quantity, but no food or supplements can substitute the effects of healthy sleep hygiene, meaning you working with your body’s natural systems, instead of against it. You need a procedure that tells your body it’s time to unwind. Be curious about your own routines and figure out what works for you. Some ideas for a evening routine:

• Skip screens 1 hour before bed

• Do a meditation or yoga nidra for sleep

• Take a warm bath or shower

• Read or listen to a book

• Dim the lights down and light a scented candle (lavender is calming)

The takeaway from this is that what you eat during the day can have a big impact on your sleep, but it’s equally important to address all the other areas of life that might affect your sleep quality.