Top 3 Nutrition Mistakes Ruining Your Sleep
Understanding the connection between what we eat and how we sleep is vital to feeling our best.
Various hormones and neurotransmitters play crucial roles in sleep and sleep regulation. Neurotransmitters are basically the text messages of your brain. They are tiny chemicals that help your brain's cells communicate with each other. When one brain cell wants to send a message to another, it releases neurotransmitters to deliver the message.
Our bodies need an adequate supply of micronutrients to ensure our brains function optimally for proper sleep [1]
While pharmaceuticals or psychological approaches are the most common treatments for insomnia, I researched whether nutrients could also improve sleep.
A study found that individuals who received a broad spectrum of nutrients:
- Fell asleep faster
- Woke up less frequently during the night
- Experience improved sleep quality and better moods [2]
Many studies suggest that people with poor sleep tend to have lower-quality diets lacking protein, fruits, and vegetables.
Here are three mistakes you could be making with your nutrition that are affecting your sleep:
1. You are eating simple carbs and sugar before bed. Foods like white bread, pizza, bagels, and pasta can lead to frequent awakenings during the night. Consuming these foods activates our brain’s reward centers, potentially causing sleep disturbances [3].
To get a better night’s sleep, try brown rice, asparagus, sweet potatoes, and zucchini for dinner. These complex carbs provide stable blood sugar levels, which can help promote a deep and restful sleep.
2. You aren’t eating enough fruits and vegetables. A study of over 1,000 young adults found that an increase in fruit and vegetable consumption was linked to better quality and fewer insomnia symptoms [4].
3. Drinking caffeine up to six hours before bed. Caffeine blocks adenosine, a hormone that promotes sleepiness, making it harder to fall asleep if consumed too close to bedtime [5].
Many studies have suggested that people who suffer from bad sleep tend to have poorer-quality diets that don’t include much protein and fewer fruits and vegetables.
Understanding the connection between what we eat and how we sleep is vital to feeling our best. By paying attention to the foods we eat, especially before bed, we can make a big difference in our sleep quality—simple changes like swapping out simple carbs for more complex ones and eating more fruits and vegetables before bed.
These small changes can improve our sleep, mood, and overall health.
Citations:
[1] 5.4 Mood disorders, addiction, and sleep | 5. Supplementation as a treatment for mental health problems: The evidence | Mental Health and Nutrition | edX. (n.d.). https://learning.edx.org/course/course-v1:UCx+PSY01ucX+3T2023/block-v1:UCx+PSY01ucX+3T2023+type@sequential+block@0db6e8b75aa4416e8775ef47a6774e77/block-v1:UCx+PSY01ucX+3T2023+type@vertical+block@6a51af38d8e4400c8b5761ffdd997e26
[2] Lothian, J., Blampied, N. M., & Rucklidge, J. J. (2016). Effect of micronutrients on insomnia in adults. Clinical Psychological Science, 4(6), 1112–1124. https://doi.org/10.1177/2167702616631740
[3] O’Connor, A. (2021, January 1). Best foods for better sleep. The New York Times. https://www.nytimes.com/2020/12/10/well/eat/sleep-foods-diet.html
[4] Jansen, E. (2024, January 17). What’s the best diet for healthy sleep? A nutritional epidemiologist explains what food choices will help you get more restful z’s. Copyright 2022 the Regents of the University of Michigan. https://sph.umich.edu/pursuit/2024posts/best-diet-for-healthy-sleep.html
[5] Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine, 09(11), 1195–1200. https://doi.org/10.5664/jcsm.3170
Authors note: While I’m not an expert in this field, I’m currently pursuing a Master’s degree in Food Studies at New York University. I’m continuously exploring the intersection of entrepreneurship and nutritional psychology. My passion lies in uncovering connections between these areas and sharing insights through articles and videos that resonate with our everyday experiences and relationship with food.
As I delve into these topics through my classes and on my own time, I try to ensure that the content I create is grounded in reputable research and insights from industry professionals. I’m always eager to learn from experts and individuals with knowledge in this area, so please feel free to reach out via email at td2546@nyu.edu. I love connecting with like-minded individuals interested in exploring this fascinating field together.
