I’m Pavithra KB, nutritionist at The Kenko Life.
Food nutrition plays a significant role in determining sleep quality as the foods and drinks we consume can influence our sleep cycle and the depth of sleep.
How are Amino acids and neurotransmitters related to sleep? Tryptophan is an amino acid found in foods like eggs, dairy etc which is a precursor to serotonin which is then converted into melatonin, a hormone that regulates the sleep-wake cycle.
Carbohydrates and sleep cycle; Consuming complex carbohydrates (like whole grains, oats, vegetables) as a part of before bed meal (dinner) can help with sleep as they promote production of Tryptophan and Serotonin, thus supporting melatonin synthesis. High glycemic index foods, diets rich in sugar and refined carbs can cause blood sugar spikes and crashes making it harder to stay asleep and disrupts sleep.
Does Caffeine and Nicotine affect sleep cycle? Yes, Caffeine found in coffee, tea, and soft drinks can stay in our body for long hours interfering with sleep as they work by blocking adenosine receptors preventing the process the body undergoes before sleeping(feeling drowsiness, feeling the urge to sleep) which in return keeps us alert and awake which delays the onset of sleep and reduces the sleep quality.
Nicotine is a powerful stimulant that increases the release of dopamine and norepinephrine which enhance focus, alertness and energy which makes it harder for our body and brain to wind down and relax.
Meal timing and its importance: Meal timing plays a crucial role in sleep quality as we should aim to finish eating 2-3 hours before bed to allow the digestive system to wind down and avoid issues like indigestion/acid reflux.
A well-balanced diet rich in all three macronutrients-carbohydrates, proteins, and fats is key for supporting a good night’s rest. For instance:
- Carbohydrates can aid the transport of tryptophan to the brain.
- Proteins provide amino acids like tryptophan and help repair tissues during sleep.
- Fats, particularly healthy fats like omega-3s, support hormone balance, including melatonin production.
Overall, nutrition has profound effects on the body’s ability to fall asleep and maintain restful sleep. A balanced diet rich in sleep supporting nutrients like Magnesium, tryptophan, healthy fats and vitamins which avoid sleep disruptive foods.
