Eating for your best sleep

Getting enough sleep is one of the most important things you can do for your health and wellbeing. Sleep allows us to rest and recharge, heightening our ability to perform at our best and cope with day-to-day stresses. The amount of sleep we need depends on various factors, but for most adults it’s between 7 and 9 hours per day. Insufficient sleep has been linked to a lowered immune system, as well as mental health issues such as anxiety and depression.

Various studies have found that there is a connection between diet and sleep. A nutritionally poor diet is often associated with shorter sleep duration and irregular sleeping patterns and those who are sleep-deprived are more likely to consume high-energy foods, which are often processed, high sugar foods.

On the other hand, those who have a healthy, balanced diet often have a more restful, regular sleeping pattern. Focusing on the inclusion of some key nutrients in our diet and engaging in sleep-promoting behaviours can improve our sleeping patterns so we are in the best place to achieve our other wellness goals.

Key nutrients for quality sleep:

Tryptophan is an amino acid used within the body to produce serotonin, the chemical messenger which regulates mood and sleep cycles. Tryptophan is an essential amino acid, meaning it cannot be made within the body and therefore must be consumed in our diets. It is mainly found in protein foods, so including foods such as poultry (chicken, turkey), red meat, tofu, whole milk, and eggs will increase our intake of this essential amino acid.

Melatonin is a hormone which increases in our body in the evening and is an essential part of regulating our sleep-wake cycle. Melatonin helps us to be in a restful state, ready for sleep. Making sure we are consuming enough vitamin B12 supports the body in producing melatonin, as it plays a vital role in the production of melatonin. Deficiency of vitamin B12 has been shown to negatively affect sleep. You can most often find vitamin B12 in animal sources such as beef or milk but it can also be sourced from fortified foods such as breakfast cereals.

Some other factors to consider:

Establish a sleep schedule. When we go to sleep and wake at around the same time every day (think a window of half an hour), we can help to support our body’s circadian rhythm. Over time, this will help us to fall asleep more easily, and sleep more deeply.

Be light-smart. Blue and green light from devices such as computers, smartphones or tablets have been shown to neutralise the calming effect of melatonin. Try switching to night mode, or even better, step away from the screens two hours before bed.  

Be careful with caffeine. While caffeine in moderate doses can help us to feel more alert and improve our concentration, it stays in the body for up to 10 hours. If you are sensitive to the effects of caffeine, consider a cut-off time of 12pm.