Diet, Nutrition, and Sleep

Key Takeaways 

• One in three adults in the United States doesn’t get enough sleep, according to federal data.
• Foods high in B vitamins, such as eggs, fish, and dairy, help regulate melatonin in the body for better sleep.
• Certain foods and beverages can interfere with sleep.
• Nearly 90% of adults regularly consume caffeine, which can disrupt normal sleep and increase the risk of insomnia.
• Experts recommend having your last meal of the day about three hours before bed.

It’s no secret that sleep and nutrition are important to health. Poor sleep is linked to an increased risk of chronic conditions like Type 2 diabetes, heart disease, and obesity. But despite its importance, one in three adults in the United States report not getting enough sleep. Most adults 65 and older need between seven and eight hours of sleep every night.

If you’re not getting enough sleep, you may be looking for ways to improve your sleep duration and quality. One potential way of improving your sleep is through nutrition. Studies show diet and sleep are closely linked, with diet affecting sleep and sleep affecting diet.

Read on to learn about the link between diet and sleep, plus tips for improving your sleep.

What is nutrition? 

Nutrition refers to the overall process of giving your body enough nutrients to grow and even repair itself. Nutrition from the food and beverages you consume provides energy in the form of calories, which come from the following three macronutrients (nutrients you use in the largest amounts):

• Carbohydrates are found in many foods and raise blood glucose (blood sugar). They can be classified as simple or complex. Simple carbohydrates include natural and added sugars. Complex carbohydrates are found in whole grains, starchy vegetables, and legumes. 
• Protein is important because it helps build and maintain muscle, bone, and skin. It is found in many animal-based foods, such as meat and dairy, and some plant-based foods, such as nuts, seeds, whole grains, and legumes like beans and lentils.
• Fats can be classified as monounsaturated, polyunsaturated, saturated, and trans fats. Mono- and polyunsaturated fats are healthy fats that are liquid at room temperature and found in avocados, canola oil, nuts, seeds, fish, and shellfish. Saturated and trans fats are not healthy fats. They’re solid at room temperature and can raise blood cholesterol and increase your risk of heart disease.

In addition to the three macronutrients, food contains vitamins and minerals. Vitamins are substances your body needs to function normally. They can be fat-soluble vitamins, like vitamins A, D, E, and K, or water-soluble vitamins, like vitamins C and B. Minerals are also needed for normal bodily function. Some important minerals for health include iron, calcium, phosphorus, potassium, and magnesium.

Eating a diet containing a variety of foods is the best way to get the vitamins and minerals you need.

How nutrition affects sleep

Sleep is influenced by various factors, including genetics, hormones, chronic disease, environment, and nutrition. Nutrients positively influencing sleep include vitamin B12, vitamin D, zinc, omega-3 fatty acids, and tryptophan. These nutrients are available from a varied diet filled with fruits, vegetables, whole grains, legumes, lean proteins, and reduced-fat dairy products.

Diet and sleep

Some of the best nutrients for sleep are more abundant in certain diets. For example, the Mediterranean diet is rich in legumes, whole grains, fish, vegetables, and fruits and low in alcohol and red meat. Several studies show that following a Mediterranean-style diet improves sleep. Studies also show that the Dietary Approaches to Stop Hypertension (DASH) diet is good for insomnia. The DASH diet is similar to the Mediterranean diet but with more of an emphasis on reducing salt intake. 

Certain foods that can help improve sleep, including:

• Foods rich in B vitamins, such as fish, lean poultry and meat, eggs, dairy, and legumes, are thought to regulate melatonin production in the body. Melatonin is a hormone that helps you fall asleep. 
• While fish is rich in B vitamins, fatty fish is also a good source of vitamin D, zinc, and omega-3 fatty acids—all associated with improved sleep.
• Fresh tart cherry juice may help older adults fall asleep faster and reduce insomnia, although more research is needed.
• One small study found that older adults with self-reported trouble sleeping had improved sleep quality after eating two kiwis an hour before bed, potentially due to the fruit’s ability to increase serotonin levels.
• Foods high in tryptophan also increase serotonin levels, thus potentially improving sleep. Tryptophan-high foods include turkey, chicken, fish, whole grains, egg whites, milk, cheese, nuts, and seeds.

Some foods and drinks can negatively affect sleep:

• Up to 90% of U.S. adults regularly consume caffeine, which has been shown in many studies to negatively influence sleep when consumed in excess and close to bedtime.
• While you may fall asleep quicker after consuming alcohol, drinking it before bed can lead to disrupted and poor-quality sleep.
• Some experts advise against eating within three hours before bedtime, but it ultimately depends on what you eat and how much you eat. For example, avoiding food within that timeframe may help people avoid acid reflux. But for others, a healthy late-night snack can help fight late-night hunger.

But nutrition doesn’t just affect sleep. How much sleep you get can also impact your nutrition.

How sleep affects nutrition 

Inadequate sleep can lead to negative eating habits. That’s because, when sleep-deprived, the brain’s reward centers are activated in response to food. This could lead to choosing foods with a high reward value, such as calorie-dense foods rich in added sugars and fats. 

Also, sleep-wake cycles strongly affect the circulating levels of appetite hormones, which in turn influence eating habits. Not getting enough sleep can increase levels of ghrelin (the hormone that increases appetite) and decrease levels of leptin (the hormone that decreases appetite). 

Combined, these nutritional habits and hormonal changes can lead to weight gain, increase the risk for chronic disease, and impair sleep quality, creating a vicious cycle of poor sleep and poor nutrition.

Tips for improving nutrition and sleep

Now that you know how important getting enough good quality sleep is, you may be looking for strategies to improve your sleep and nutrition. Here are some tips to help you get started:

1. Talk with a professional to determine whether your poor sleep is due to a sleep disorder or other underlying condition. If you struggle to fall or stay asleep, it could indicate a sleep disorder or medical condition that impacts your ability to sleep, such as obstructive sleep apnea (OSA). Addressing these medical conditions is important to correct the underlying cause of your sleep difficulties.

2. Consider speaking with a registered dietitian about your nutrition. A registered dietitian is a nutrition expert who can help you develop a personalized nutrition plan that suits your needs and preferences. They can help you include more foods that help with sleep. They can also help ensure you eat the right macronutrients (carbohydrates, protein, and fats) to support stable blood sugar levels and prevent sleep disruptions caused by blood sugar fluctuations.

3. Improve your sleep hygiene. Sleep hygiene is a set of behaviors and habits that aim to create an optimal sleep environment and establish healthy bedtime routines. Consider establishing a relaxing bedtime routine to help signal to your body that it’s time to wind down and prepare for sleep. Keep the temperature of the room slightly cool and invest in good quality bedding. Having the right mattress can be key to quality sleep. 

Bottom line 

Getting enough good quality sleep is critical to ensuring you remain healthy and reduces your risk of chronic diseases like obesity, Type 2 diabetes, and heart disease. What you eat can profoundly impact your sleep duration and quality. Studies indicate that nutrients such as B vitamins, vitamin D, zinc, omega-3 fatty acids, and tryptophan can improve sleep, while alcohol and caffeine can worsen sleep quality.

The best way to get a good night’s rest is to have a bedtime routine that relaxes you, a comfortable and relaxing sleeping environment, and a diet rich in foods that promote good sleep, such as whole grains, fruits, vegetables, lean proteins, low-fat dairy, eggs, and legumes.

Have questions about this article? Email us at reviewsteam@ncoa.org.

Sources

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Sarah Glinski

Sarah Glinski, RD, is a registered dietitian and freelance writer passionate about connecting people to information that will help improve their mental and physical health.

Chrissy Arsenault Medical Reviewer

Chrissy Arsenault is a Registered Dietitian with over nine years of experience in health and wellness. She holds a Bachelor of Science degree in Nutritional Sciences from Cornell University and a Master of Business Administration from Indiana University. She first started in the fitness industry, working as a personal trainer at Cornell Fitness Centers to help individuals reach their health and fitness goals.

Susan Stiles Reviewer

Susan Stiles, PhD, provides leadership in the design and development of consumer products that inspire, educate, and activate older adults. She’s been instrumental in bringing the Aging Mastery Program® to market and scaling it nationwide via strategic alliances and business partnerships. Stiles has 20+ years of experience in design thinking, multimedia, strategic communications, and management consulting.