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Do Foods Really Affect Our Sleep? Which one do you prefer for better sleep? We asked the experts to clarify the situation.
“In order to sleep better, I don’t eat anything starchy for dinner”, “I try not to eat anything at all”, “A glass of wine helps me fall asleep” … In terms of nutrition, we often make obvious mistakes. Out of habit or ignorance, we eat foods in the evenings that have a bad effect on our sleep, while others can contribute to it. And while our diet is not the only cause of insomnia, before we change beds, neighbors, or swallow pills, let’s start with the simplest: look at the contents of our plate.
Where does the “sleep hormone” come from?
During the day, our brain releases special substances – neurotransmitters (serotonin, melatonin, dopamine, endorphins) that affect all our organs, as well as our physiology and mental state. Some of them can, for example, cause an increase in heart rate and increase our attention. Others, on the contrary, have a calming effect, slow down the metabolism and promote relaxation, that is, falling asleep. And the substances contained in the products that we use just affect the synthesis of certain neurotransmitters.
“Fast” carbohydrates at night should be limited: they can raise insulin levels too much, and this will disrupt sleep
If we want to fall asleep easily, it is better to choose foods that promote the production of melatonin – it is also called the “sleep hormone”. It regulates our daily rhythms, helps to fall asleep faster and sleep better. In order to activate this process, you need a sufficient amount of the amino acid tryptophan. Most of it is in protein – turkey meat, chicken, beef, milk, eggs. There is also a lot of it in cauliflower, soybeans, broccoli, pineapples, dates, nuts, lettuce, bananas.
Proteins or carbohydrates: what’s the secret?
But is it worth eating pure protein at night? Nutritionists will answer in the negative. “The fact is that proteins are best consumed with foods containing “slow” carbohydrates,” says nutritionist Margarita Koroleva. – Under their action, insulin is produced. It redirects acids that compete with tryptophan (such as tyrosine, which acts as a stimulant) to other cells in the body. Only in this case, tryptophan can get where it is needed – in the brain cells.
That is why for those who have problems with sleep, protein should be combined with a carbohydrate side dish – whole grain bread or rice, buckwheat, durum pasta, legumes (beans, peas, lentils). By the way, for those who suffer from increased anxiety, a little increase in insulin levels at night will not hurt – this will have a sedative effect. So if in the evening you suddenly want to eat a piece of homemade pie, you should not reproach yourself. You just have to make sure it’s small.
Both hunger and overeating affect how quickly we fall asleep and how deeply we sleep.
On the contrary, “fast” carbohydrates – white bread, white rice, refined or sweet grains, industrial sweets, milk chocolate, sugar – should still be limited at night. They can raise your insulin levels too much, which can disrupt sleep and promote body fat.
Also, do not give preference to one thing – proteins or carbohydrates – so as not to harm your health. “At night, glycogen is synthesized in the liver, the “energy reserve” of our body,” says nutritionist Yulia Bastrigina. – “Slow” carbohydrates supply the raw material for this process. And regular meat or purely vegetable (without bread and whole grains) dinners can contribute to the development of fatty hepatosis – even in thin people.
What is good to eat before bed?
Proteins and “slow” carbohydrates, the amino acid tryptophan, B vitamins, magnesium and iron … Here is a list of products where the combination of these substances is optimal for good sleep.
- Milk. Unless you’re lactose intolerant, there’s no better sleep product. Milk contains protein, tryptophan, and lactose sugar, which increases insulin levels. To enhance the effect of the drink, you can add 1 tsp to it. honey – it will have an additional calming effect.
- Turkey. In addition to tryptophan, it contains B vitamins, which also regulate the synthesis of serotonin. In addition, the meat of this bird contains iron, which affects the depth and quality of sleep.
- Dried fruits. The magnesium contained in them helps us absorb the same tryptophan. But most of us do not get enough magnesium, besides, under stress, the body quickly loses this trace element, which is important for good sleep …
- Whole grain bread, whole grain pasta. The carbohydrates they contain do not cause a sharp rise in blood sugar and are slowly digested. And this means not only calm, but also a full sleep.
- Green leafy vegetables. In addition to B vitamins, they contain tryptophan and have almost no calories.
- Cottage cheese. It gives us not only protein and tryptophan, but also the amino acid methionine, which helps to resist depression.
The amount of food is also important: both hunger and overeating affect how quickly we fall asleep and how soundly we sleep. If you go to bed without dinner, sleep may be disturbed due to pain in the stomach. And an overloaded stomach presses on the diaphragm, which interferes with the normal functioning of the lungs.
“Hence – a feeling of lack of air, difficulty falling asleep or superficial sleep,” explains Yulia Bastrigina. “In addition, insufficient oxygen supply to the brain can cause difficult dreams.”
Poor sleep affects not only our appearance and well-being, but also our weight. The worse and shorter the sleep, the more difficult it is for us to maintain a good weight. “Today, on average, we lose at least two hours of sleep at night. And this affects the level of hormones that regulate appetite. Due to lack of sleep, the level of leptin (the hormone of satiety) drops, but the level of cortisol (the stress hormone) and ghrelin (the hunger hormone) rises, ”adds Margarita Koroleva. Alas, the less we sleep at night, the more we eat during the day.
The more modest the breakfast, the stronger the evening appetite will be.
What would be a good dinner? Of course, it depends on our individual needs and daily routine. “Ideally, its calorie content should not exceed 15–17% of the daily energy requirement,” Yulia Bastrigina advises. “Which averages between 280 and 350 kcal.” If you are not on a strict diet, forget about the “rule” of not eating after 18.00 pm. “Going to bed hungry, that is, 3-4 hours after dinner, is not worth it,” the nutritionist warns. “It’s best if your last meal is about 2 hours before bedtime.”
In general, a good dinner should begin … with breakfast. This is easy to notice: the more modest he is, the more he wants to eat in the evening. In addition, the more sweet we eat for breakfast, the greater the daily release of insulin, which means that the evening appetite will be stronger. “In the morning, it is best to choose from foods such as low-fat ham, eggs, yogurt, cheese, nuts, oatmeal, calcium-rich soy milk,” advises nutritionist Laurent Chevalier.
These products contain animal or vegetable proteins that contain amino acids that contribute to the production of daily neurotransmitters. “In the same way, a morning spoonful of honey boosts evening tryptophan production and improves serotonin synthesis,” the nutritionist concludes. And this means that if we have a good breakfast and a reasonable lunch, we will sleep much better at night. Unless, of course, we don’t forget to have dinner too.
What keeps us from falling asleep?
Of course, coffee, cola and tea – both black and green. The caffeine they contain promotes the production of dopamine and norepinephrine, neurotransmitters that make us more energetic. The effect of caffeine lasts for six hours, so it is best not to drink caffeinated drinks after 17.00 pm. It would seem that alcohol only facilitates falling asleep. But as soon as it is absorbed by the body, the person wakes up and it is difficult for him to fall asleep again.
Finally, fatty, fried, spicy foods slow down digestion and increase body temperature, which can lead to difficulty falling asleep and causing insomnia. So it is better to refuse sausages, smoked meats, cheeses, sauces, deep-fried and industrial sweets. Herbal teas and decoctions will help reduce the undesirable effect (and generally sleep more calmly). “Peppermint, passionflower, chamomile, valerian are put to sleep both together and separately,” says Margarita Koroleva. “And in combination with lemon balm, they have a beneficial effect on the cardiovascular system and promote digestion.”