“Can diet influence our sleep? ”
I read an article which spoke about a connection between what we eat and how well we sleep. Is this true? What is the ideal diet to sleep well?
15 Answers
Yes! The gut is connected to all systems of the body. What you eat directly affects all aspects of your health. Everyone is different, so in terms of nutrition, I like to take into consideration your genetic makeup, lifestyle, etc. to figure out which diet is best for you!
Excellent question. Yes, diet can absolutely impact our sleep. However, there is a common misconception that there is an ideal diet for anything! While there isn’t a one-size-fits/cures-all diet, there are certain foods and timing to eating that can impact (positively and negatively) our sleep.
Of course caffeine consumed too late in the day can keep folks awake, but also eating anything too late in the day, even healthy foods, can impact our ability to fall or stay asleep. Try have eaten dinner at least 3-4 hours before you go to bed. ( No post-dinner or midnight snacks either - if you feel snacky, drink water. The brain often confuses thirst for hunger and dehydration also can impact sleep.) for many, this means they need to eat dinner earlier rather than go to bed later!
Incorporating more melatonin-producing foods and magnesium rich foods can also help improve sleep. Melatonin is a hormone produced in the pineal gland of our brain that regulates o ie sleep cycle and helps relax us, makes us feel drowsy. Magnesium is a mineral that also helps relax us.
Foods that boost melatonin include pineapple, banana, tomato, tart cherries, oats, oranges and barley. Foods rich in magnesium include walnuts, almonds, avocados, pumpkin seeds, flax and chia seeds, legumes (like beans, chickpeas and peas), and dark chocolate (not the sugar filled kind; real dark chocolate that is 70% and up). Also, including things like a fish oil supplements with dinner can help some folks sleep as the extra omega-3’s can be calming for some.
Other things that negatively impact sleep - electronics! The EMF (electromagnetic frequency) radiation they emit harms our pineal gland and all of our cells really, making it hard to fall or stay asleep. Smart meters are Massive EMF radiation sources so people sensitive to EMFs notice that when they have them installed in their homes or their neighbors have them installed, suddenly they can’t sleep or wake feeling untested. This means get the TV, cell phone, iPad and other Bluetooth/wifi/smart devices out of the bedroom! Use a regular alarm clock.
I hope this helps you with your sleep quest. Best wishes and sweet dreams.
Of course caffeine consumed too late in the day can keep folks awake, but also eating anything too late in the day, even healthy foods, can impact our ability to fall or stay asleep. Try have eaten dinner at least 3-4 hours before you go to bed. ( No post-dinner or midnight snacks either - if you feel snacky, drink water. The brain often confuses thirst for hunger and dehydration also can impact sleep.) for many, this means they need to eat dinner earlier rather than go to bed later!
Incorporating more melatonin-producing foods and magnesium rich foods can also help improve sleep. Melatonin is a hormone produced in the pineal gland of our brain that regulates o ie sleep cycle and helps relax us, makes us feel drowsy. Magnesium is a mineral that also helps relax us.
Foods that boost melatonin include pineapple, banana, tomato, tart cherries, oats, oranges and barley. Foods rich in magnesium include walnuts, almonds, avocados, pumpkin seeds, flax and chia seeds, legumes (like beans, chickpeas and peas), and dark chocolate (not the sugar filled kind; real dark chocolate that is 70% and up). Also, including things like a fish oil supplements with dinner can help some folks sleep as the extra omega-3’s can be calming for some.
Other things that negatively impact sleep - electronics! The EMF (electromagnetic frequency) radiation they emit harms our pineal gland and all of our cells really, making it hard to fall or stay asleep. Smart meters are Massive EMF radiation sources so people sensitive to EMFs notice that when they have them installed in their homes or their neighbors have them installed, suddenly they can’t sleep or wake feeling untested. This means get the TV, cell phone, iPad and other Bluetooth/wifi/smart devices out of the bedroom! Use a regular alarm clock.
I hope this helps you with your sleep quest. Best wishes and sweet dreams.
Yes, it is. We are all different, with different cultures and traditions, which makes it impossible to have a perfect diet. What works for one does not mean it will work even for their siblings. My recommendation would be to see someone that will help you personalize your diet to your needs.
Delythe Lowry-Charles
Preventative Medicine Specialist | Public Health & General Preventive Medicine
MIAMI, FL
Yes especially high refined carbohydrates and sugar which are not nutrient dense. Food that support serotonin levels will help build melatonin required for appropriate levels of sleep.
Yes diet can affect your sleep. Partly because your gut makes a lot of your serotonin (feel good neurotransmitter) which then converts to melatonin. The best diet for you may be different than someone else's. Generally though you want a Whole Foods plant based diet-- which really means ditch the crap foods (processed, sugar, alcohol, etc).
Yes, how we eat dramatically impacts how we sleep, via two very different pathways. The first is the insulin/blood sugar pathway: If we eat lots of carbohydrates prior to going to bed, we are much more likely to wake up in 3-4 hours unable to sleep soundly because our "Brain" and body will be hungry for more energy. Therefore, eating more fat (healthy fats of course) and proteins at our last meal help us to potentially stay asleep longer. The second pathway that foods impact our sleep is with foods that are prone to causing inflammation in the body. These foods can trigger a stress response and increase our cortisol levels. Cortisol is the hormone that controls our sleep wake cycle; if this elevates, then we wake up, typically between 2-4AM, and find it difficult to fall back asleep.
Well... there are a couple aspects to this! First, you never want to eat foods that are compatible with your body. One way to know which foods are naughty/nice is to do the pulse test (google: the pulse test by Dr. Coca). If you eat foods that increase your heart rate beyond a certain limit, this is actually a stressor on your body... and we know what stress does to our sleep! LOL Second, if you eat ANYTHING within 4 hours of going to bed, you impact your ability to sleep, especially when you get older. Third, you need adequate sunlight, especially in the morning in order to sync your body's cycle to that of the day/night. Hope that helps!
Yes, diet and therefore the GI flora are very connected to sleep.
Dr. Anderson
Dr. Anderson
Yes. Cut out sugars in your diet and no late night meals after 9 pm. A good pillow and warm goat’s milk will help with sleep.
Dear Concerned Patient,
Yes, there is definitely a connection between what we eat and how well we sleep! Many people are affected by eating large meals too soon to going to bed, drinking caffeine too late in the day, having an alcoholic beverage (or maybe more than one) at the end of a day, or just by eating an unhealthy diet in general.
To be truthful there is not an "ideal" diet for sleep. Just like there is not an "ideal" diet for every person. We do know, however, that a balanced diet full of healthy, fresh, whole foods is likely the best way to go. Limiting processed foods and added sugar is always a good way to go as well.
One additional tip:
Some people will do well when eating a healthy snack that helps stabilize their blood sugar an hour or so before bed. I would recommend a snack full of healthy fats and protein, like a small handful (5 or so) of almonds before bed.
Before you implement any advice given, please talk to your naturopathic doctor.
My best,
Dr. Richardson
Yes, there is definitely a connection between what we eat and how well we sleep! Many people are affected by eating large meals too soon to going to bed, drinking caffeine too late in the day, having an alcoholic beverage (or maybe more than one) at the end of a day, or just by eating an unhealthy diet in general.
To be truthful there is not an "ideal" diet for sleep. Just like there is not an "ideal" diet for every person. We do know, however, that a balanced diet full of healthy, fresh, whole foods is likely the best way to go. Limiting processed foods and added sugar is always a good way to go as well.
One additional tip:
Some people will do well when eating a healthy snack that helps stabilize their blood sugar an hour or so before bed. I would recommend a snack full of healthy fats and protein, like a small handful (5 or so) of almonds before bed.
Before you implement any advice given, please talk to your naturopathic doctor.
My best,
Dr. Richardson
Oh sure, this is completely true.
Some foods, such as coffee and chocolate have caffeine in it, which have the potential from keeping someone from falling asleep at night. So, there are some specific things in foods which may keep us from sleeping well.
Another perspective is if there is maldigestion or perhaps food sensitivities or intolerances that may be causing inflammation in your system which can stress your body out and interrupt sleep.
General guidelines include not eating large meals in the evening, not eating after 7pm, and avoiding caffeine after 12pm.
There is no "best diet" answer for everyone, but finding a naturopathic doctor who can help you discover what kind of diet is best for you, as you may have to avoid specific foods in order to find optimal nutritional health.
Some foods, such as coffee and chocolate have caffeine in it, which have the potential from keeping someone from falling asleep at night. So, there are some specific things in foods which may keep us from sleeping well.
Another perspective is if there is maldigestion or perhaps food sensitivities or intolerances that may be causing inflammation in your system which can stress your body out and interrupt sleep.
General guidelines include not eating large meals in the evening, not eating after 7pm, and avoiding caffeine after 12pm.
There is no "best diet" answer for everyone, but finding a naturopathic doctor who can help you discover what kind of diet is best for you, as you may have to avoid specific foods in order to find optimal nutritional health.
Indeed! Please consult with a naturopathic doctor!
Yes, that is true. What you eat affects not only your sleep but all areas of your life. Never eat late at night or before bed, avoid meat and dairy (especially late in the day), and do drink a bitter tonic before going to bed.
Of course what you eat can effect how your body functions. Sleep is essential for health and regeneration. Many foods can cause difficulty sleeping. Avoid stimulants such as coffee or chocolate late in the afternoon or evening.
Yes, and eating close to bedtime is also a big factor.
