Better sleep: Easier than you think?
Ah, bedtime. You’re sleepy, you get yourself tucked in and then … you stare wide-eyed at the ceiling. Or, maybe you fall asleep easily, but wake up at 3 a.m. compelled to solve an urgent work or family matter.
On the whole, we are a sleep-deprived bunch. U.S. adults average less than 7 hours of sleep a night, according to the National Sleep Foundation, which recommends 7-9 hours for adults up to age 64. (Kids need more sleep, and seniors need less.)
Our collective sleep deprivation is relatively new. In 2013, 21 percent of adults said they slept at least 8 hours a night, compared with 38 percent in 2001. And a century ago, most adults slept 9 hours a night.
Sleep can suffer for many reasons, but multiple studies show that our culture’s biggest sleep problem is lifestyle-driven. We’re not allowing ourselves more sleep.
Photo: Tracy Johnson, of Murphy Johnson, 2016-2023
Nutrition & sleep
So what’s sleep got to do with nutrition? Plenty! That’s why I help my clients work on sleep and other lifestyle factors, in my 3-month program. Nutrition impacts sleep, and sleep impacts our appetite, food choices and eating habits.
Research shows us that…
People who sleep well tend to eat plenty of protein, vegetables and fruit
People who regularly slept 7-8 hours a night also tested higher for nutrient status of many vitamins and minerals, than those who slept less than 5 or greater than 9 hours a night, according to one study. Another study showed that sleep problems correlated with deficiencies in calcium, magnesium, and vitamins A, C, D, E and K
Eating in the two hours before bed, especially high carbohydrate foods, is associated with lower quality sleep
People regularly sleep-deprived undergo a shift in appetite hormones. They experience greater hunger and less satiety, which often leads to overeating —especially of crunchy, salty and sweet snack foods. This can lead to weight gain, and possibly obesity, which may contribute to sleep apnea. (Sleep apnea prevents good sleep, which contributes to a vicious cycle!)
Caffeine can disrupt sleep when consumed even 6-10 hours before bedtime
Alcohol may help you fall asleep but it often disrupts sleep later in the night
“I’ll sleep when I’m dead”
This is how I felt years ago. And even knowing what I do now about the importance of sleep… well, I still resist going to bed some nights, a longtime habit that started when my kids were young and I savored a quiet house.
But when we develop a pattern of consistently sleeping too little, our health can suffer in many ways. Sleep deprivation contributes to chronic inflammation, reduced immunity and imbalances in blood sugar and hormones. Downstream effects include diabetes, heart disease, stroke, anxiety and depression. Sleep deprivation also is associated with a greater chance of injury and with dementia.
Charting a path to better sleep
The good news is that improving sleep is quite doable for many people.
Sometimes we need only to cut back on sugary desserts or booze, limit screens in the evenings, or just go to bed earlier. These changes are simple, though perhaps not easy. They’re largely about creating new habits, and I can help.
For others, a combination of factors are at play, such as chronic stress, atypical work schedules, parenting young kids who wake up in the night, or getting older and needing to pee, again and again.
Fortunately, many of my clients start sleeping better after we make some tweaks to their nutrition and lifestyle.
Nutrition tips to support sleep
Eat healthy fats and proteins with each meal. Protein helps keep blood sugar stable and fat burns slowly. Both are needed to make neurotransmitters and hormones involved with energy and sleep. (Higher-protein foods: quality meats, poultry, fish & eggs. Nuts, seeds, yogurt & cheese offer both protein and fat. Other healthy fats include: avocados, butter, and olive, coconut & avocado oils)
Eat foods rich in zinc, calcium, iron, magnesium, B vitamins and vitamin C. These nutrients are involved in turning serotonin, a feel good neurotransmitter, into melatonin, which helps us sleep
Limit sugary desserts and processed carbs such as bread, pasta or chips, especially in the evening. They lack nutrients and turn to sugar quickly in the body. The rise (and then fall) of blood sugar can disrupt sleep. Include small portions of whole, starchy carbs with dinner, such as potatoes, sweet potatoes or rice, as carbs help the brain make melatonin
Eat more plants, including dark leafy greens and a rainbow of other vegetables and fruit. They contain nutrients that support sleep, plus fiber, which helps balance blood sugar. Aim for 10+ servings a day, mostly vegetables
Limit alcohol and caffeine. They disrupt blood sugar and restorative sleep
Take last bites at 2+ hours before bed. Eating before bed raises blood sugar. As well, digestion involves the liver, but the liver is focused on detoxification and other restorative functions during sleep. (Most of us eat late occasionally. The idea is not to go to bed hungry, but to eat dinner early most nights.)
Drink water earlier in the day. If you wake up to use the bathroom more than once a night, reduce fluid intake in the evening. I suggest you begin hydrating immediately in the morning. Drink 20 oz. of water before any other drinks
Lifestyle tips to support sleep
Expose yourself to the sun first thing in the morning, which stimulates cortisol, a wake-up hormone. Take a 15-minute walk, no sunglasses, or sit next to a bright window. This can work wonders for sleep at night
Avoid screens and other bright light 2+ hours before bed. Light suppresses melatonin. If you must use a screen, use blue-light blocking glasses
Meditate. It supports sleep and can relieve stress, which… supports sleep
Take a nap… maybe. Several studies show that a short nap (20-45 min.) can boost memory, cognition and mood. But longer naps may leave you groggy or disrupt nighttime sleep. Napping may involve some trial and error
Sip a calming tea after dinner, like chamomile, lavender or a sleep blend
Take a bath before bed. Use Epsom salts to boost the relaxation benefit
Don’t ignore sleep cues. It’s easy to stay up too late when stressed and overcommitted. But if you’re tired, you’re not as productive. Go to bed!
Consider a mineral supplement before jumping to melatonin or sleeping pills. Magnesium helps muscles relax, and along with calcium, potassium and selenium, is associated with higher quality sleep. Some herbal supplements also may be helpful. Talk to your doctor before starting new supplements
Follow a regular bedtime. This also helps keep your sleep-wake cycles on track
Create the right environment. Sleep quality tends to be best when the room is about 65° F and it’s dark. Use blackout window shades or a sleep mask. When your brain registers light exposure, cortisol is released to help wake you up. I also love ear plugs! Background noise like a wave machine or fan also may help
Breathe deeply. Before sleep, try the 4-7-8 pranayama breathing technique. Place the tip of your tongue on the roof of your mouth, where it meets your teeth. Inhale through your nose 4 counts, hold your breath 7 counts, then exhale by mouth for 8 counts. Repeat for a few minutes.
Once in a while, I see clients with chronic insomnia. I often can help them or connect them with medical help.
Sources:
Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med, 9(11), 1195-1200.
Golem, D. L., Martin-Biggers, J. T., Koenings, M. M., Davis, K. F., & Byrd-Bredbenner, C. (2014). An integrative review of sleep for nutrition professionals. Adv Nutr, 5(6), 742-759.
Grandner, M. A., Jackson, N., Gerstner, J. R., & Knutson, K. L. (2013). Dietary nutrients associated with short and long sleep duration. Data from a nationally representative sample. Appetite, 64, 71-80.
Grandner, M. A., Jackson, N., Gerstner, J. R., & Knutson, K. L. (2013). Dietary nutrients associated with short and long sleep duration. Data from a nationally representative sample. Appetite, 64, 71-80.
Ikonte, C. J., Mun, J. G., Reider, C. A., Grant, R. W., & Mitmesser, S. H. (2019). Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005-2016. Nutrients, 11(10).
Landolt, H. P., Rétey, J. V., Tönz, K., Gottselig, J. M., Khatami, R., Buckelmüller, I. et al. (2004). Caffeine attenuates waking and sleep electroencephalographic markers of sleep homeostasis in humans. Neuropsychopharmacology, 29(10), 1933-1939.
Patel, S. R., & Hu, F. B. (2008). Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring), 16(3), 643-653.
Pattnaik, H., Mir, M., Boike, S., Kashyap, R., Khan, S. A., & Surani, S. (2022). Nutritional Elements in Sleep. Cureus, 14(12), e32803.
Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T. et al. (2019). The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Ann N Y Acad Sci, 1445(1), 5-16.
Vierra, J., Boonla, O., & Prasertsri, P. (2022). Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults.
https://www.medicalnewstoday.com/articles/324417#summary
