Can what we eat affect our sleep?
Can what we eat affect our sleep?
How is sleep related to nutrition?
Things in our life and our diet (eating patterns) can impact our sleep.
But first, what happens when we sleep?
What happens when we sleep?
As much as people know this, it is hard to connect. Our body is working while we sleep. Many people comment that we don’t digest our food while we sleep, but this is not true. I often say we are sleeping, not dead!
What happens when we sleep, like the cleaning crew coming in and cleaning the office or workspace at night when no one else is working (though in my home office, this does not tend to happen).
But consider this: in many places, a cleaning service or crew comes in after hours to clean the space. (Not always, I know, but bear with me on this.).
When are the aisles and light fixtures cleaned at your local store? When is the trash collected around the store and the floors cleaned? Not during regular business hours but after hours when no customers are there, but after hours.
That happens while we sleep – the body maintains and refreshes the brain and other things. Of course, this happens while awake to a certain extent, but most of it happens while we sleep.
If we lack sleep or quality sleep, we may get run down and have physical and mental exhaustion issues.
When we are tired, we cannot make rational decisions or sometimes cannot make many decisions. So we need sleep to help us not just physically but mentally.
How can I sleep better?
Generally speaking, we should only use the bedroom for sleep and sex.
Not as an office, the movie theater, or where we scroll social media.
I admit, I don’t follow this rule – we do have a television in our room. But we don’t have our phones in there. So instead, we have an old-school alarm clock for the alarm.
If you can, make the room dark and cool.
The sleeping space should also be dark and cool. We have blackout curtains and shades and try to keep the room at <68 degrees.
According to the National Sleep Foundation, “The best bedroom temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep.”
And, more recently, I suggested to my husband (who awakes at 3 am for work) to start taking a shower before bed, and he has been sleeping better since doing so.
This habit is also something the National Sleep Foundation has on their site: “Research lends credibility to the warm bath effect. A meta-analysis of 17 studies found that taking an evening shower or bath in water between 104 and 108.5 degrees Fahrenheit improves sleep quality. Those who bathe or shower one to two hours before bedtime also fall asleep faster.”
Does what you eat or drink affect your sleep?
Absolutely, yes. And it varies by individual.
Alcohol (no matter the kind) is widely known to contribute to falling asleep but results in less restful sleep
Caffeine and other stimulants can keep you awake. However, knowing your tolerance and reaction to caffeine is essential. Some people must stop all caffeine by noon to have a good night’s sleep, while others can have it later in the afternoon and still be okay. Keep in mind that coffee is just one source of caffeine. Tea, energy drinks, and certain types of soda (sugar-sweetened and diet or zero versions) also have caffeine.
Alcohol is widely known to contribute to falling asleep but results in less restful sleep. If you choose to consume alcohol, keep it to one serving.
Some foods contribute to Gastroesophageal Reflux Disease (GERD), or what used to be known as heartburn. This reaction is a more significant issue when lying down and eating two hours before bedtime.
There is nothing “wrong” with eating before you go to bed – it does not automatically contribute to weight gain. Just keep in mind that you may be uncomfortable, and it can disrupt sleep.
Some foods may help with falling asleep – such as warm milk or herbal tea. However, a high carbohydrate meal (like Thanksgiving) will cause drowsiness and not necessarily lead to better sleep. So it isn’t the turkey or the tryptophan that does it, but the higher calorie and carbohydrate meals.
Tips for Better Sleep
Stop eating about 2 hours before bedtime – and stop all stimulants such as caffeine by mid-day
Exercise at least 2 hours before bedtime, ideally earlier.
Take a shower in the evening instead of the morning.
Remove electronics from the bedroom. For example, if you use your phone for the alarm clock, activate the Do Not Disturb feature, and don’t check the phone while in bed.
Cool down and darken the space.
