How does our diet influence the quality of our sleep? The relationship between diet and sleep is a two-way street. Our diet plays a very important role in the quality of our sleep and thus in our recovery, which directly affects our hormonal system. A poor night's sleep, for example, can affect hormones that regulate blood sugar, hunger, and appetite. In the long term, this can lead to weight gain.
How is sleep related to overall health?
Why is this so? Let's look at the basics. When talking about sleep, we must highlight melatonin, the hormone that regulates the circadian cycle, or sleep-wake rhythm. Melatonin levels begin to rise a few hours before the usual bedtime, remain high throughout the night, drop in the first few hours after the usual waking time, and remain very low throughout the rest of the day. Exposure to light during the night leads to a decrease in melatonin levels (while daytime darkness does not increase melatonin production).
On the other hand, melatonin has an inhibitory effect on glucose tolerance, as it can contribute to a nighttime reduction in insulin sensitivity. This means that the later we eat dinner, the longer it takes for the body to properly process carbohydrate-rich foods. The key to controlling blood sugar levels lies in choosing the right carbohydrates in the evening.
Remember that diet and sleep work both ways. High blood sugar levels can disrupt your sleep. Sleep disturbances can alter the production of the well-known stress hormone cortisol, which reduces insulin sensitivity and causes blood sugar levels to remain higher than usual. This, in turn, leads to altered hunger and appetite regulation and increased intake of foods high in calories, fat, and sugar. In the long term, this will translate into weight gain.
So which foods promote sleep
- Nuts: Nuts are known to have a low glycemic index and contain a good amount of melatonin.
- Salmon: An important source of protein and omega-3 fatty acids, which can help keep blood sugar levels low and enhance the sleep-promoting effects of melatonin.
- Plain yogurt: Yogurt is rich in protein and fat, which helps keep blood sugar levels low after a meal, and it contains live cultures or probiotics that improve the gut microbiota. An unhealthy gut microbiome can lead to sleep disturbances.
- Legumes: High-fiber, sleep-promoting foods, including lentils, peanuts, beans, peas, and chickpeas. They also help control blood sugar levels and are a good source of iron, an essential mineral involved in the brain's chemical processes related to sleep.
- Avocado: High in omega-3 fatty acids (see salmon), which help regulate the circadian rhythm. They also reduce inflammation in the body, which is linked to better sleep.
Already have a great dinner recipe in mind using these ingredients? Try a few things and find out what works for you and your body.
