Eating habits may cause sleep issues

Having trouble sleeping at night? Experts suggest the clue – and its solution – may be hidden within your diet. Each meal you consume can influence your slumber, and inadequate sleep increases the propensity to indulge in sleep-disrupting foods.

“It’s a cycle,” explained Dr. Marie-Pierre St-Onge from Columbia University. “Your night’s sleep impacts daily food choices, while daytime eating affects how you rest at night.” Over past decades, average sleep duration has reduced, coinciding with a surge in obesity and diabetes. This prompted St-Onge and her team to explore how dietary choices might be altering sleep patterns, focusing on carbohydrates and their impact on blood sugar.

When carbohydrates are consumed, blood sugar levels rise, but variations in types of carbohydrates lead to different impacts on how much and how fast they increase blood glucose. The glycemic index is a tool for determining the degree to which foods boost blood sugar. High glycemic index foods are absorbed swiftly, leading to significant spikes in blood sugar and insulin – the hormone that manages blood sugar. Foods on the lower spectrum digest slowly, resulting in minimal changes to blood sugar.

Foods favorable for cardiovascular health often score low on the glycemic index, such as apples, oranges, various vegetables, minimally processed grains, beans, low-fat dairy, and nuts. In contrast, foods like white bread, rice cakes, and doughnuts have high glycemic values and are detrimental to heart health.

A 2020 study in the American Journal of Clinical Nutrition by St-Onge showed that a diet high in the glycemic index could trigger insomnia in postmenopausal women. Additionally, research from the Journal of Human Nutrition and Dietetics in 2020 affirmed that individuals sleeping 5.5 hours or less tended to consume more overall calories, particularly macronutrients – proteins, fats, and carbs.

Existing research indicates that less sleep leads to increased consumption of calories and fats, perhaps explaining the link between sleep scarcity and higher obesity risks. Even minor sleep deprivation can impact food choices negatively, especially in children who tend to overeat when tired.

“At some level, insufficient sleep alters the brain’s reaction to food,” said St-Onge, author of “Eat Better, Sleep Better.” Her previous studies have demonstrated that reduced sleep affects hormone production, exerting different effects on men and women. In men, reduced sleep raised ghrelin, the hunger hormone, whereas in women, it diminished GLP-1 levels, which are crucial for feeling full.

So, what can improve sleep quality through food? St-Onge suggests maintaining a balanced diet throughout the day, emphasizing legumes and whole grains to combat sleep issues.

Following a Mediterranean-style diet can enhance cardiovascular health and sleep quality. This diet features an abundance of fruits, vegetables, whole grains, low-fat dairy, lean meats, fish, and olive oil. A 2018 study in Sleep revealed that those adhering to this diet experienced less insomnia and enjoyed sufficient sleep. Research in Nutrients in 2020 showed that women following this diet, particularly with fruits, vegetables, and legumes, experienced superior sleep quality.

“The same foods that benefit metabolic health contribute to better sleep,” noted Dr. Maya Vadiveloo from the University of Rhode Island.

However, she noted that diet isn’t the sole factor affecting sleep quality. Stress, a noisy environment, and screen light exposure also disrupt rest. Eating late or consuming spicy and acidic foods causing reflux can lead to discomfort during sleep.

As patterns differ among individuals, Vadiveloo recommended tracking food and mood to pinpoint what enhances and hinders sleep. “Identify when you feel stressed and your corresponding diet,” she advised. “Track your restfulness versus difficulty in sleeping, observing these patterns over time.”