The relationship between sleep and nutrition

Nutrition and sleep are usually thought of as separate topics. In fact, there is a two-way relationship between them: what and when we eat can affect our sleep, and our sleep patterns affect our appetite, food choices and energy levels.

How does poor sleep affect eating?

Appetite regulation

Sleep plays a role in the balance of hormones that regulate hunger and fullness. Research shows that insufficient sleep can affect this balance and may lead to increased appetite. So it is not surprising that we feel hungrier on days when we have slept less.

Food choices

When we are tired, we may be more inclined to reach for sugary, fatty foods that provide quick energy. Tiredness also reduces the time and motivation we have for preparing meals.

Late-night snacking

Staying up late extends the time we spend eating during the day and can set the stage for night-time snacking.

How does eating affect sleep?

Timing and content of the evening meal

Heavy, fatty and spicy meals eaten just before bed can cause heartburn and indigestion in some people and disrupt sleep. For many people, finishing dinner about 2-3 hours before bed makes for more comfortable sleep.

On the other hand, going to bed very hungry can also make it harder to fall asleep. If you eat dinner early and get hungry before bed, a light option such as a glass of milk or a small bowl of yoghurt can be considered.

Caffeine

Caffeine is found not only in coffee but also in tea, cola, energy drinks and dark chocolate. Although its effect varies from person to person, caffeine can remain in the body for hours. If you have trouble sleeping, you can try limiting caffeinated drinks in the afternoon and evening.

Alcohol

Alcohol may make you feel drowsy at first, but it can impair sleep quality later in the night and lead to night-time waking.

Fluid intake

Drinking enough water throughout the day is important, but leaving most of your fluid intake until just before bed can increase the need to get up to use the toilet at night. Spreading water across the day is a better approach.

Eating habits that support a healthy sleep routine

• Set regular meal times; they support your body's daily rhythm.
• Start the day with breakfast and get some daylight.
• Keep dinner light and finish it a few hours before bed.
• Cut down on caffeinated drinks in the afternoon.
• In the evening, you might choose caffeine-free herbal teas such as linden or chamomile. If you take medication, are pregnant or breastfeeding, consult your physician before using herbal teas regularly.
• Build a balanced eating pattern that includes vegetables, fruit, whole grains, legumes and nuts.

For shift workers

Working night shifts can strain both sleep and eating patterns. In this situation, the following may help maintain sleep and energy:

• eating a balanced main meal before the shift starts,
• choosing light snacks rather than heavy meals through the night,
• avoiding caffeine in the last hours of the shift,
• having only a light meal before sleeping after the shift.

Frequently asked questions

Do certain foods make it easier to sleep?

It would not be accurate to say that a particular food on its own solves sleep problems. A balanced eating pattern, regular meal times and good sleep habits together are more meaningful.

My sleep problems have lasted a long time. What should I do?

Long-lasting insomnia, snoring or excessive daytime sleepiness may be signs of various health problems. In this case, it is important to see a physician.