Eating Your Way to Better Sleep: Top 5 Functional Foods
While there's no one-size-fits-all solution for sleep problems, integrating these functional foods into your diet might be a step in the right direction to improving sleep quality.
LISTEN NOW: Season 1 Episode 1 – Top 5 Functional Foods for Sleep with Dr. Val Cacho
Diet and Sleep: A Bidirectional Relationship:
While certain foods can influence the quality of our sleep, insufficient sleep can lead to unhealthy eating patterns and weight gain. Lack of sleep, or sleep deprivation, increases cravings for simple carbohydrates and affects hunger hormones like leptin and ghrelin, which can lead to obesity.
Chrono-nutrition: The timing of meals may also influence the quality of sleep. Eating meals too close to bedtime (less than 2 hours before bed) is associated with poor sleep quality, as is consuming a significant portion of calories at night and eating inconsistently.
Macronutrients and Sleep
The three primary macronutrients – proteins, fats, and carbohydrates – can all influence sleep in various ways:
Proteins: Essential for producing the building blocks of sleep-related chemicals like tryptophan, serotonin, and melatonin. While a balanced protein intake is vital, the source of protein also matters. Fish and plant-based proteins like beans and nuts are more conducive to sleep than most animal proteins. Milk, however, is a natural source of melatonin, and dairy products may have anti-inflammatory and antioxidant effects on the brain-gut-microbiome axis that promotes good sleep.
Fats: Unsaturated fats (e.g., avocados and nut oils) are more sleep-friendly than saturated fats, which are linked to more frequent awakenings at night.
Carbohydrates: Complex carbohydrates, rich in fiber, can promote deeper, more restorative sleep. Foods like beans and berries are excellent sources of such carbs.
Functional Foods for Better Sleep:
Tart Cherry Juice: Studies show that tart cherry juice can increase sleep time and is beneficial for muscle recovery and reducing blood pressure.
Almonds: Rich in melatonin and magnesium, almonds have been shown to improve sleep quality, especially when consumed in moderation.
Kiwis: Consuming kiwis before bedtime can help people fall asleep faster and enjoy longer, uninterrupted sleep.
Turkey: Known for its high tryptophan content, turkey is often associated with sleepiness, particularly in the context of Thanksgiving.
Chamomile Tea: A popular ingredient in sleep-promoting teas, chamomile has shown promising results in improving sleep quality, especially in the elderly. However, results have been mixed.
While there's no one-size-fits-all solution for sleep problems, integrating these functional foods into your diet might be a step in the right direction to improving sleep quality. It is a challenge to study the effects of particular foods in isolation, so the suggestions here are provided as general information based on available albeit limited data.
Remember, this blog offers general insights and should not replace professional medical advice. Always consult with a healthcare professional for personalized guidance on sleep and diet. Check out Season 1, Episode 1 of the Sleep Is My Waking Passion podcast with Dr. Val Cacho for more information.
