Sleep, Diet and Disease

Yes, sleep is important. Why? It not only impacts how we feel but it can impact what we eat and our risk for a variety of diseases including: 

• Obesity 

• Diabetes 

• Heart disease 

• High blood pressure 

• Alcohol abuse 

• Mood disorders 

• Immune function 

• Life expectancy 

• Many, many more! 

Remember my post on the gut microbiome? Well, your sleep can impact your gut microbiome as well and we know that this is tied to many factors of our overall health. 

Speaking of diet, did you know that poor sleep can also impact your food choices?? Following a poor night’s sleep, people are more likely to choose processed foods as well as high carbohydrate and high fat foods that can lead to weight gain and increased risk of diseases like diabetes and heart disease.  

AND… poor sleep impacts how your body responds to the food you eat. One night’s poor sleep has the same impact on your body’s response to insulin as six months of following a high fat diet! That’s right, one night can do as much damage as 6 months of poor diet!  

So, do you get enough sleep? If you think you don’t, you are not alone. 1 in 3 adults do not get enough sleep each night.  

How much sleep do you need? The average adult needs 7 hours of sleep per night. But keep in mind, sleep quality is just as important as sleep quantity.  

So how do you get better sleep? Implementing these sleep hygiene tips can be helpful: 

• Keep the same schedule of going to bed and waking up each day, even on weekends! 

• Give yourself time to unwind before going to bed 

• No blue screens (phones, ipads, laptops) 30-60 minutes before bed 

• Avoid going to bed hungry 

• Do not eat or drink 1 hour before going to bed 

• Avoid caffeine 4 hours before going to bed 

Keep in mind, what you eat plays a role in sleep quality.  

Lack of these nutrients can lead to poor sleep: 

• Calcium (dairy, green leafy vegetables) 

• Magnesium (whole grains, green leafy vegetables, beans, chocolate) 

• Vitamin A (carrots, sweet potatoes, mango, tomatoes, eggs) 

• Vitamin C (oranges, red bell peppers, kiwi) 

• Vitamin D (fatty fish, dairy) 

• Vitamin E (olive oil, avocados, peanuts, almonds) 

• Vitamin K (green leafy vegetables) 

A diet high in carbohydrates, particularly processed carbohydrates, has been shown to decrease sleep quality. On the flip side, diets like the Mediterranean diet which is high in whole grains, fruits and vegetables and whole grains, have been shown to improve sleep quality.  

So, what do you think about your sleep quality? What can you do to improve your nutrition related to sleep? Comment below!