Unlocking A Great Night’s Sleep

Getting quality sleep can be challenging, especially with a busy schedule and a lot on your plate.

After a poor night’s sleep, every decision feels like an energy drain and can lead to a cascade of negative effects on your health and performance.

But what if you could optimize your sleep by just eating differently?

Here’s the ultimate guide to unlocking a great night’s sleep with nothing more than a couple food choices.

Foods to avoid

Impressingly or not, there are food groups that can reduce your sleep quality. 

Alcohol, for example, can have a huge negative impact on your sleep—more on that in this article.

Here are 2 major sleep disruptors:

1. High-fat Foods

When it comes to sleep, fat is the trickiest of the three main macronutrients (fat, carbohydrates, and protein). High-fat foods like cheese and nuts take longer to digest, keeping your digestive system busy and potentially disrupting your sleep. When your body is focused on digestion, blood flow is diverted away from your brain, making it harder to drift off.

What our nutritionists say:

“Diets high in fat can lead to fragmented sleep and less restorative rest. A higher fat intake is linked to lighter, more disrupted sleep, with more frequent awakenings throughout the night.”

2. Low-carb Diets

A diet rich in high-quality carbohydrates can help regulate sleep. The popular Low-carb diets, on the other hand, have been linked to insomnia. 

Important note: Not all carbohydrates are beneficial for sleep. High-sugar foods like sweets, chocolates, and cakes should be avoided, as they can cause fluctuations in blood sugar levels and stimulate insulin release—both of which disrupt the quality of your sleep cycle. Instead, focus on quality carbohydrates such as legumes, sweet potatoes, quinoa, and fruits—they have the opposite effect!

Foods to include in your diet

1. Serotonin and melatonin

Melatonin is known as the sleep hormone—we produce a lot of this natural compound when our body understands it’s time to go to sleep. 

Serotonin is a chemical that’s naturally present in our body and affects a variety of functions, like regulating appetite, mood and sleep.

Foods rich in melatonin (e.g. cherries) and serotonin (e.g. bananas, kiwi) can improve your sleep duration and quality, giving you that restful night you have been dreaming of.

2. Tryptophan

Tryptophan is an amino acid, meaning it’s a key component of proteins. 

Foods rich in Tryptophan, such as milk, can enhance sleep duration and efficiency by reducing the time it takes to fall asleep. 

Tryptophan plays a crucial role in the production of melatonin (the hormone that promotes sleep), helping you achieve a more restful night..

3. Protein and energy restriction 

An energy-restricted diet with over 20% of its calories from protein may contribute to better sleep. While research is ongoing, it’s likely that this effect is due to the presence of amino acids like tyrosine and tryptophan found in protein-rich foods. These amino acids play key roles in promoting relaxation and sleep.

4. Zinc

Micronutrient deficiencies can be a root cause of sleep problems. For instance, zinc is an essential nutrient, and a deficiency can lead to various issues in your body, including slow healing, hair loss, and impaired sleep quality. If you suspect you have a deficiency, zinc supplements may help improve your sleep.

Pro Tip: Oysters, a natural source of zinc, can also be a beneficial addition to your diet.

Note: Always consult with your nutritionist before starting any supplement

How do I put this into practice?

1. Timing: Avoid eating 3-4 hours before bedtime (unless otherwise advised by your doctor)
2. Meal composition: Prefer low-fat foods for your last meal of the day, such as lean meats (chicken, turkey) and complex carbohydrates (e.g. sweet potatoes, quinoa)
3. Avoid stimulants: Steer clear of alcohol and caffeine if you’re struggling with sleep
4. Consistency: Stick to a regular sleep schedule that aligns with your circadian rhythm
5. Deficiencies: Ensure you are well-nourished and address any potential vitamin deficiencies (like Zinc)
6. Vegetables: Don’t skip your vegetables—they are an essential part of a balanced diet

While there’s still much to uncover about the connection between sleep and nutrition, following these strategies can help you improve your rest and overall well-being in the meantime.

At Daily Body Coach, we believe that Sleep, Nutrition and Exercise are the 3 key pillars to health, longevity and performance. Start investing in yours today.