What influence does our diet have on the quality of our sleep? The relationship between nutrition and sleep is a two-way street. Our diet plays a very important role in the quality of our sleep and therefore our rest, which directly affects our hormonal system. For example, a poor night's sleep 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 that? Let's look at the basics. When we talk about sleep, we need to highlight melatonin, the hormone that regulates the day-night cycle or the sleep-wake rhythm. Melatonin levels begin to rise a few hours before the usual bedtime, remain high during the night, drop during the first few hours after the usual wake-up time, and remain very low during the rest of the day. Exposure to light during the night causes melatonin levels to decrease (while darkness during the day does not increase melatonin production).
On the other hand, melatonin has an inhibitory effect on glucose tolerance, as it can contribute to the nighttime reduction of 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 glucose levels is choosing the right carbohydrates in the evening.
Remember that diet and sleep work both ways. High blood sugar levels can affect your sleep. Sleep disturbances can alter production of the well-known stress hormone cortisol, which decreases insulin sensitivity and causes blood sugar levels to remain higher than usual, which in turn leads to altered hunger and appetite regulation and increased intake of high-calorie, high-fat and high-sugar foods. In the long term, this will translate into weight gain.
So what 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 keep blood sugar levels low and enhance the sleep-promoting effects of melatonin.
- Plain yogurt: Yogurt is rich in proteins and fats that help 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 disorders.
- Legumes: High-fiber, sleep-promoting foods, including lentils, peanuts, beans, peas or chickpeas. They also keep blood sugar levels under control and are a good source of iron, an essential mineral involved in brain chemical processes related to sleep.
- Avocado: has a high content of omega-3 fatty acids (see salmon), which help regulate the day-night rhythm. In addition, they reduce inflammation in the body, which is associated with a better night's sleep.
Already have a great dinner recipe in mind with these ingredients? Try a few things and find out what's good for you and your body.
