Sleep is a vital biological process that allows the body and brain to rest. It is a duration during which body repairs tissues, regulates hormones and immunity, and helps regulate mood. The duration of sleep required for a person varies depending upon the age. New borns require 14-17 hrs of sleep and adults around 7 hrs.
While stress, late-night screen use, or busy schedules are the major reasons for poor sleep. There is a factor that often gets ignored and that is food. Emerging research suggests that our daily diet can influence how well we sleep at night.
The amount of sleep one gets depends upon both the quality and quantity. While quantity is simply how many hours you sleep, quality is how well you sleep. Given the modern life style, we have more sleep disruptors than enhancers. Naturally there is an increase in sleep disorders.
The major sleep disruptors are:
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Blue light from screens of electronic gadgets
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Noise
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Stress and anxiety
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Alcohol
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Caffeine
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Irregular schedules
Studies are pointing towards a new entrant in this list and that is food. A study published in Sleep Health, investigated whether what people eat during the day affects how well they sleep at night. It was found that people who consumed higher amounts of fruits and vegetables during the day experienced better sleep quality that same night.Participants in the study wore sleep-tracking devices that measured their sleep patterns. The results showed that those who ate more fruits and vegetables had less fragmented and more continuous sleep. It is important to note that the participants in the study were young and healthy individuals.
Fruits and vegetables are rich in fibre, antioxidants, magnesium, and vitamins. All of these constituents have a positive impact in regulating sleep. Fibre helps stabilise blood sugar levels overnight, reducing sleep disturbances. Magnesium and certain vitamins support the production of serotonin and melatonin, hormones that regulate sleep. In addition the anti-inflammatory properties of fruits and vegetables may further contribute to better sleep quality.
Foods that may disrupt sleep are
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Spicy foods, cause indigestion and worsen symptoms of acid reflux, making it difficult to sleep comfortably
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High glycemic index (GI) foods which include carbs like white bread, sweets, and foods with high amounts of added sugars. High GI foods cause significant spikes and drops in blood sugar levels. This triggers the body to release hormones, like adrenaline, cortisol, and growth hormone, which can lead to symptoms like anxiety, hunger, and irritability.
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Fatty food, digestion slows down while sleeping, a fatty meal my overwhelm the digestive system at night and lead to a disturbed sleep.
Sleep is essential for our body, while we may not be able to actively control certain factors like work schedules, noise or use of gadgets things like diet are in our control. If small changes in our dietary habits can improve the quality of our sleep, we should not delay in adopting them. Simple changes such as increasing the intake of fruits and vegetables and avoiding heavy, sugary, or spicy foods close to bedtime may help improve the quality of our sleep.
Are your eating habits helping you sleep better or preventing you from getting the rest your body needs?
MBH/AB