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Home » Diets that Work » How our diets disrupt our sleep, and what to eat before bed – Stylist Magazine

There are few better feelings in life than being totally well rested. Unfortunately, though, our sleeping patterns dont always play ball, and there are a number of different factors in our day-to-day lives that can make it difficult to doze off, including everything from stress to our central heating.

One key thing that is often overlooked when it comes to getting a good nights sleep is our diets. Studies have found that our dietary patterns and consumption of specific foods can have a significant impact on our sleep quality, with some foods having the potential to really disrupt our time in the land of Nod.

As Brielle explains, eating healthy, well balanced meals supports your bodys pathways when regulating your hormones, some of which impact how much sleep you get and how well you sleep. This means that eating foods containing nutrients that support sleep and in the right amounts is crucial to ensuring you are able to drift off when your head hits the pillow.

In the same way that your diet can influence your sleep, poor sleep is in turn associated with unhealthy eating habits, says Aishah. Therefore, if one becomes compromised, this will have a knock-on effect on the other. But your sleep and diet are supposed to support one another, because both influence your energy levels throughout the day. SoBrielle recommends trying to keep a consistent sleeping and eating pattern, so that they are able to work together to supply your body with energy.

Aishah explains that there is growing evidence to suggest that the time you eat can impact your circadian rhythm, also known as your sleep-wake cycle. As a result, eating too close to when you go to bed can potentially impact your sleep routine, and so its best to eat earlier in the evening, allowing yourself a couple of hours to digest your meal before going to sleep.

However, there is no hard and fast rule for when you should be eating. As Brielle explains, its important to listen to your body and how you feel, and aim to feel satisfied when you eat in the evening, but not stuffed or hungry. Really, it all depends on what works well for you.

While some foods are fine to eat throughout the day, whether because they are good fuel or a tasty pick-me-up, they may not always be a good idea to eat close to bedtime. Both Brielle and Aishah particularly warn against the consumption of caffeine too late in the day, because it stimulates the brain and gives you energy, thus keeping you awake, says Brielle.

Foods high in sugar can be stimulating as well. As Aishah explains, they heighten arousal and give you a dopamine hit, which keeps you feeling alert, and so she recommends you stay away from sugary foods like sweets, chocolate and cakes at least two to three hours before going to bed.

According to Brielle, some foods cause disrupted sleep simply because they take longer for the body to digest. If youre struggling with your sleep, try to stay away from heavy proteins in your evening meals, and minimise the carb-rich foods like rice and pasta. Instead, she recommends trying plant-based alternatives, which are lighter and less likely to keep you awake.

Brielle explains that kiwis are excellent sleep aids. In fact, in a study, participants who started consuming kiwis regularly before bed were able to fall asleep 42% faster than they did before. Foods high in melatonin are great as well, because melatonin is the hormone that helps to regulate your circadian rhythm. Aishah recommends cherries and nuts such as walnuts and almonds as good sources of this crucial hormone.

Fatty fish such as salmon and tuna are a good option for your evening meal. They are a great source of vitamin D and omega 3 fatty acids, which help to regulate serotonin, the hormone that is responsible for maintaining sleep, explains Brielle. Milk contains vitamin D, too, as well as tryptophan, both of which have been linked to supporting sleep.

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How our diets disrupt our sleep, and what to eat before bed - Stylist Magazine

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Home » Diets that Work » How our diets disrupt our sleep, and what to eat before bed – Stylist Magazine