Sleep: How does your diet affect sleep?
The evolution of sleep
The sleep habits of humans have evolved significantly over the centuries. Sleep has always been vital for human functioning and overall health, even hundreds of years ago. In fact, we spend over 30% of our lives sleeping.
Sleep patterns in humans were drastically different around the 16th and 17th centuries. There are reports that humans practised polyphasic sleep, which means they used to sleep for multiple periods each night. This would typically involve sleeping in two, four-hour periods, with a two hour break between. Nowadays, humans have a monophasic sleep pattern. This means we sleep for one long period each night.
Circadian rhythms are a 24-hour cycle in which our body undergoes physical, mental, and behavioural changes. These processes respond to light and darkness. During the day, our body responds to light and sends signals through our system to keep us awake and alert. Our body responds to darkness at night and produces melatonin, a hormone that promotes sleep. Centuries ago, before electricity, humans followed this day-night schedule meticulously. As there was little for humans to do without light, the night was reserved primarily for sleep.
Technology has evolved and advanced over the centuries, which means humans can do more with their nights. With the natural light and dark cycle no longer restricting what we can do, we have been working later into the night. Distractions such as mobile phones, television programmed, and travelling also affect our circadian rhythms and have taken a toll on the quality and quantity of our sleep.
Over the last decade, researchers have been looking into other factors that affect our sleep, including diet.
What is good quality sleep?
Good quality sleep is how well you sleep, usually involving falling asleep quickly, not awakening during the night, and having a long sleep duration. What you eat is believed to play a significant role in sleeping well.
How does your diet affect how you sleep?
It is well known that sleep quality influences a person’s diet choices and overall health. However, researchers have recently established links between how your food/kai choices can affect how well you sleep.
As a general rule, a balanced, healthy diet high in plant foods and low in processed sugar and foods is associated with good quality sleep.
Further information on these guidelines and material to support implementing them in your life.
The relationship between diet and sleep is complicated as nutritional factors vary dramatically with diet patterns and depend significantly on every individual’s complex, interconnected body systems. However, promising findings suggest an association between specific foods/kai and sleep quality.
What food/Kai is good for prompting sleep
- Milk – Glass before bed always helps
- Carbohydrates – Some carbohydrate consumption improves sleep
- Kiwifruit/Tart cherries
- Vitamins
- Intermittent Fasting
What food/Kai disrupts sleeping
- Added sugar
- Caffeine
- Alcohol
Other factors that influence sleep
- Body weight
- Environment
- Stress
Summary of recommendations to improve sleep
Evidence is still developing as to what specific foods directly impact sleep. However, some relationships have been established.
Overall, to improve your sleep
- Try to eat at least two hours before bed to ensure you have digested your food before bedtime – this reduces your risk of acid reflux
- Limit caffeine intake, particularly in the afternoon or at least six hours before sleep. – Avoid alcohol consumption as even one drink can disrupt your sleep cycle. – Milk, tea, kiwifruit, and tart cherries are a few foods you could explore that may help you sleep.
- Ensure you create a suitable sleep environment that is tailored to your needs. Most importantly, maintain a healthy lifestyle and eat healthy kai! This will positively impact your sleep and overall health.
