Sleep & nutrition : the duo for health and performance.
In the quest for optimal health and peak performance, sleep and nutrition often take center stage. Both are fundamental pillars of well-being, intricately linked in ways that may surprise you. Understanding the relationship between what we eat and how we sleep can provide powerful insights into improving overall health and achieving fitness goals. Today we will use research backed evidence to establish the interaction of sleep and nutrition for performance.
Question 1:
How is our sleep affecting what we eat?
The Impact of Sleep on Nutrition
1.Hormonal Balance and Appetite Regulation:
Quality sleep plays a crucial role in regulating hormones that control hunger and appetite. Two primary hormones are involved:
Ghrelin: Often referred to as the "hunger hormone," ghrelin levels increase with sleep deprivation, leading to heightened feelings of hunger.
Leptin: Known as the "satiety hormone," leptin signals fullness to the brain. Poor sleep reduces leptin levels, making it harder to feel satisfied after eating.
Recent research has found that sleep deprivation is linked to less healthy food choices, higher appetite needs and giving individuals more time to be able to eat.
2. Cravings and Food Choices:
Lack of sleep affects the brain's reward centers, increasing cravings for high-calorie, sugary, and fatty foods. Over time this may suggest higher risk of weight gain. This is due to the heightened activity in the brain's reward centers and decreased activity in areas responsible for impulse control.
Sleep-deprived individuals showed greater activation in the brain region involved in reward processing when exposed to images of unhealthy foods, compared to those who were well-rested .
Question 2:
How is what we’re eating affecting our sleep?
The Role of Nutrition in Sleep Quality
1. Nutrient Intake and Sleep Patterns:
Certain nutrients can significantly influence sleep quality and duration. Key nutrients include:
Tryptophan: An amino acid that promotes the production of serotonin and melatonin, hormones that regulate sleep. Foods rich in tryptophan include turkey, chicken, milk, and pumpkin seeds.
Magnesium: Known for its muscle-relaxing properties, magnesium helps promote restful sleep. Sources include leafy greens, nuts, seeds, and whole grains.
Vitamin B6: Essential for the production of melatonin, vitamin B6 is found in foods like fish, poultry, potatoes, and bananas.
It’s important to have a diet with natural sources of vitamins , a balanced diet consists of whole grains, fruits , vegetables and protein. Research on magnesium is suggestive that it may improve sleep quality however it is important to consult a doctor or dietician before beginning any new vitamins.
2. Timing of Meals:
When you eat can be as important as what you eat. Eating large meals or consuming caffeine and sugar close to bedtime can disrupt sleep. Conversely, a light snack rich in complex carbohydrates and protein can promote better sleep.
A study found that participants who consumed a high-glycemic-index meal four hours before bedtime fell asleep faster than those who consumed a low-glycemic-index meal . A high glycemic index ( GI) means foods that are quick releasing energy , such as sugary foods. Low GI foods are considered to be slow releasing such as oats.
Tips for optimising your sleep and nutrition
Avoid stimulants: especially in the late afternoon and evening , such as caffeine and sugar
Be mindful about meals : opt for wholefoods rich in protein , vitamins and low GI
Implement a sleep routine : such as reading, showering and turning off screens.
Create a relaxing environment: ensure your sleep enviroment is a good temperature , quiet and dark.
