It makes intuitive sense that sleep quality impacts food choices (and the research agrees); I know that after a poor night’s sleep I tend to reach for sugar and comfort foods. But did you know that food choices and meal timing can also impact sleep quality?
I recently listened to a podcast interview where nutrition researcher Dr Marie-Pierre St-Onge discussed dietary changes that impact sleep quality. To delve into this topic more deeply and hear directly from the expert, here is the link to the podcast. You can also check out Dr. St-Onge’s new book Eat Better, Sleep Better (which I just picked up and includes some incredible looking recipes!).
Impact of Sleep on Food Choices
Research in the field of Chrononutrition (looking at the impact of nutrition on circadian rhythms and cardiometabolic health) shows that people who have poor sleep tend to make poor food choices. They reach for refined carbohydrates, sugar and higher amounts of saturated fats; an average of 300 extra calories per day.
Impact of Food Choices and Meal Timing on Sleep
Chrononutrition is a new area of study so researchers aren’t yet sure why there seems to be such a connection. Some possible explanations include impacts on the gut microbiome and gut-brain communication. Our diet’s ability to impact melatonin and serotonin production may also be involved.
Early research suggests that in order to set yourself up for optimal sleep, these are the most important dietary habits to adopt:
- Regular mealtimes are important in your circadian rhythms- it’s not just about sleep! Try to eat breakfast, lunch and dinner at roughly the same time each day, and have your last meal several hours before your bedtime. Studies show that whether you’re an early bird or a night owl, eating the last meal of the day well before sleeping is better for all measures of health including insulin sensitivity, lipid levels and blood pressure.
- Increase consumption of fruits, vegetables and whole grains, all of which are primary components of the Mediterranean Diet. Overall, studies show that those eating a Mediterranean style diet experience less insomnia.
- Increase your intake of nuts and seeds as well as colorful foods (red peppers, berries), which contain polyphenols shown to benefit sleep
- Reduce consumption of refined carbohydrates and saturated fats, both of which show negative effects on sleep quality. Focus on whole grains, beans, legumes and vegetables for healthier carbohydrates and healthy fats such as olive oil and other plant-based oils- cook with them or use them in sauces and dressings.
The Overlap With East Asian Medicine
In EAM, we often recommend foods which nourish blood to improve sleep and include the same types of foods Dr. St-Onge has found beneficial: plant and animal proteins, nuts and seeds and colorful fruits and veggies (berries, red peppers). Traditional advice regarding the spleen (the organ involved in digestion and incorporating nutrients from food into the body) also includes having regular mealtimes, making the last meal of the day the smallest and avoiding excessively oily or sweet foods. Although there aren’t always parallels between East Asian Medicine (EAM) and biomedical research, it happens often enough! It’s fascinating to dive into the modern understanding of why traditional advice holds such wisdom.
Food choices and meal timing are just one (very important) part of the picture when it comes to sleep- regular exercise, attending to your mental health, early morning light exposure (and avoiding blue light close to bedtime), and regular wake up and bedtimes are just a few of the other factors. I’ve also treated many patients with insomnia over the years and found that acupuncture in combination with guidance in healthy lifestyle changes makes a difference. If this is something you’d like to discuss more, don’t hesitate to reach out!