Sufficient nightly sleep promotes positive energy, moods and physical health. If you have a sleep disorder, such as sleep apnea or insomnia, restful sleep can be difficult to come by. In addition to treatment for your disorder, which may include psychotherapy and/or medication, a healthy diet may help improve your symptoms. Positive nutrition may also reduce your risk for developing a sleep disorder in the first place. For best results, seek specified guidance from your doctor or dietitian.
Relationship
Your dietary habits and nutritional needs may correlate with sleep disorders in multiple ways. While foods are not known to cause sleep disorders, overeating, under-eating and consuming particular foods may increase your risk for sleep disorders or make your symptoms worse. Improving your sleep habits can lead to healthy eating habits and health, according to the National Sleep Foundation. Interestingly, the reverse is also true: improving your nutrient intake and eating habits may lead to more restful sleep.
Risks
While poor dietary habits seldom cause sleep disorders, they may trigger or worsen your symptoms. Carrying excess body weight and high blood pressure, for example, increase your risk for sleep apnea -- a condition characterized by stopped breathing throughout the night -- according to the University of Maryland Medical Center. Eating too much or too little can make it difficult to fall or remain asleep -- primary characteristics of insomnia. Overeating, eating particular foods or consuming caffeine during evening hours may disturb sleep, whether you have a sleep disorder or not. Foods and eating habits that cause physical or emotional discomfort of any kind may disrupt your sleep. Thus, gaining understanding of your own triggers is important.
Benefits
Good nutrition benefits your health and sleeping habits in numerous ways. A reduced-calorie, nutritious diet enhances appetite control, weight management and blood pressure health and helps prevent or reduce symptoms of sleep apnea. In some cases, sleep disorders stem from additional illnesses, according to the MayoClinic website, such as diabetes, gastro-esophageal reflux disease and thyroid disease. Consuming a doctor-approved diet that manages symptoms of these conditions may help remedy sleep difficulties. Eating balanced meals and snacks at appropriate time intervals and choosing primarily healthy foods, such as fruits, vegetables and whole grains, keeps your energy levels stable during the day, which may also promote more restful sleep.
Helpful/Hurtful Foods
Particular foods provide benefits for sleep disorders. If stress or anxiety contribute to your sleep problems, consume foods that contain the amino acid tryptophan, such as bananas, potatoes, poultry and dairy products. These foods promote feelings of calmness, according to MayoClinic psychiatrist, Dr. Daniel K. Hall-Flavin, and may reduce anxiety symptoms. If you have sleep apnea, consume fiber-rich foods, such as whole grains, vegetables and fruits, for enhanced heart-health and fullness between meals.
Foods that may contribute to weight gain, high blood pressure and increased risk for sleep apnea include fatty foods, such as red meat, whole milk products and fried foods and refined carbohydrate sources, such as white bread, enriched pasta, salty snack foods and sweets. The MayoClinic website recommends avoiding large meals and caffeine, prevalent in soft drinks, coffee and chocolate, at night for insomnia relief.
