Sleep quality is one of the most overlooked aspects of health. However, good sleep does not happen in a vacuum. In particular, diet can assist or detract from the natural and beneficial power of getting enough Z's. Although counting calories does not necessarily prevent you from counting sheep, knowing the basic dietary effects of sleep makes it more likely that you bounce out of bed each day with energy and optimism.
Avoiding Stimulants
The most pressing dietary concern with sleep is the overuse of stimulants today. Caffeine, in particular, is the most widely accepted drug in the world, according to the National Sleep Foundation. The ability of caffeine to keep the mind alert is well-known, but many do not realize that even one caffeinated beverage after lunch can reduce the chance of getting a good night's sleep. Cutting out caffeine lessens the chance of insomnia and allows for deeper and more restful sleep.
The Nap Effect of Carbs
Most blame the turkey for the post-feast nap, but actually mashed potatoes is just as guilty. Foods such as pastas, breads, potatoes and rice are natural sources of amino acids that develop into tryptophan in the brain. In turn, tryptophan is brain food for the production of melatonin and serotonin, two neurotransmitters deeply linked to the sleep-wake cycle. In particular, carbs with a high glycemic index, such as jasmine rice or other starches, are effective for helping one to fall asleep. This "nap effect" was tested in a 2007 study published in the American Journal of Clinical Nutrition. Researchers found that a high GI carbohydrate-based meal eaten four hours before bed reduced the time for falling asleep compared with low-carb meals.
The Myth of the Nightcap
An alcoholic beverage before bed may increase drowsiness in the short term, but the habit can actually aggravate the symptoms of insomnia. In the long term, alcohol can make it difficult to get to sleep as well as contribute to poor sleep structure so that sleep does not feel restful. Alcohol can also worsen the symptoms of sleep disorders such as sleep apnea, according to the National Institutes of Health.
Sleep Disorders and Obesity
The combination of unhealthy eating can also lead to sleep disorders. Researchers link obesity to obstructive sleep apnea, a respiratory condition that is characterized by breathing difficulties during sleep. Sleep apnea, if left untreated, can lead to diabetes, and even cardiovascular disease, warns the American Sleep Apnea Association in its article "Sleep Apnea Information."
Sleep Deprivation and Diet
The links between health quality and sleep are too important to ignore. A surprising finding by researchers is that sleep deprivation can prevent you from losing weight, even if you are dieting and exercising as recommended. According to a 1999 study conducted by sleep researcher Eve Van Cauter and reported by the National Sleep Foundation, a group of young, healthy subjects developed the "glucose and insulin characteristics of diabetics" when restricted to four hours of sleep a night for a week. It sounds excessive, but this pattern of sleep deprivation is the norm in many sectors of today's global "always open" culture.
References
- National Sleep Foundation: Caffeine and Sleep
- Journal of Clinical Nutrition: High-Glycemic-Index Carbohydrate Meals Shorten Sleep Onset
- National Institutes of Health: Information About Sleep
- American Sleep Apnea Association: Sleep Apnea Information
- National Sleep Foundation: Diet, Exercise and Sleep
