Food & Sleep Debunked

 

Do you ever find that how well you sleep affects how hungry you are the very next day? Or on the flip side, have you ever noticed changes in the quality of your sleep depending on how well you eat? As it turns out, when and what you eat can both determine your levels of sleepiness.

Let’s get into it.

1. When you eat

When you’re asleep, your body expends less energy than when you’re awake. In fact, studies show that your digestive system slows down and prepares for 12 hours of fasting by filling up on stocks of energy.

Now, you might be familiar with the term 'circadian rhythm’. The circadian rhythm is in part affected by when we eat: when you sleep affects when you feel hungry, and when you eat affects when you feel sleepy. In other words, your circadian rhythm is essentially your own internal clock that affects the release of the hormones that warn your brain of hunger, satiety and sleepiness. On the days when you’re running low on sleep, your hunger cues might be a little wonky. Therefore in parallel, eating at night or around your bedtime might disturb your sleep quality.

Feeling tired during the day or not getting enough sleep at night may sometimes seem like a universal problem. However, it’s completely normal to feel more tired in the afternoon. Fortunately, you can prevent or reduce day fatigue with food, activity and a good night’s sleep. Try eating enough, hydrating regularly, staying active and getting enough sleep.

Studies show that eating and sleeping around the same times every day helps to regulate your metabolism. The release of certain hormones and the activity of your digestive system are optimal when you follow your own internal clock. It’s worth mentioning that unless you’re a night worker, you’re probably already following your circadian rhythm.

2. What you eat

The quality of your short-term and long-term diets have an impact on how well you sleep and how tired you feel. Breakfast, for instance, is an essential meal that helps provide you with the energy that you need to start your day on the right foot. Not eating enough or not eating enough nutritious foods can also make you feel more sluggish and more tired throughout the day. Try opting for a well balanced diet that includes whole grains, fruit & vegetables, healthy fats, sources of protein and lots of water to help you feel more energized from dawn to dust.

Need help finding a healthy diet that makes you feel more energized and motivated ? Book a session with me!

Some foods in particular are known to have a direct impact on your sleep and energy levels. Among these foods, you might be most familiar with coffee and alcohol. Here’s what you should know:

  • Coffee

It’s no secret that coffee can have an effect on your sleep. To prevent sleeping troubles from the effects of caffeine, try to avoid drinking caffeine in the evening.

  • Alcohol

It is commonly known that drinking alcohol in the evening or before bedtime can worsen sleep apnea. For people experiencing sleep apnea, it is not recommended to drink alcohol before bedtime.

What’s better than counting sheep? A healthy lifestyle!

All in all, sleep and many other different factors, such as nutrition, physical activity, stress and genetics, are all interrelated. That is, a disturbance of one can affect the rest; your sleep and your diet work together to make you healthier, stronger and more energized. So just remember…

  • Everyone is different — What works for others may not necessarily work for you.

  • Many factors may be involved — Whether it’s nutrition, physical activity, stress…they all can have an effect on the quality of your sleep.

  • Speak with your doctor — If you’re concerned about fatigue or insomnia.

  • Follow your body cues — Your body will take care of the rest!

What’s your favourite morning/night time ritual?

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Laura NguyenComment