7 Ways Your Diet Impacts Your Sleep and How to Fix It
By: Jared Graybeal
Sleep is one of the most important needs in life. Without it, we break down mentally and physically. Lack of sleep can cause moodiness, lack of concentration, and sluggishness. (1)
Do you love sleep? (duh)
Since you may not be able to get MORE sleep, wouldn’t you like to start getting BETTER sleep? (of course)
In this article, I’m going to tell you 7 ways that the things you eat can negatively impact your sleep, and I’ll give you 5 practical takeaways to apply this information to your life so you can start getting better sleep and have a better life!
7 Ways Your Diet Impacts Your Sleep
1. People who get 7 or more hours of sleep per night regularly have more energy throughout the day and consume less calories from fats, snacks, and processed foods. This is because people who are sleep deprived have more of an appetite for things that are convenient and will give them energy.
2. People who regularly skipped breakfast and had irregular eating patterns reportedly had poor sleep quality.
3. Low quality carbohydrates from sugars and processed foods can negatively affect sleep.
4. Stimulants like nicotine and caffeine too close to bed can negatively affect sleep. Most people think about coffee, but things like chocolate, teas and sodas also count. (2)
5. Spicy and acidic foods can cause digestion issues and heartburn, which when you lay down, can really hinder your sleep efforts.
6. Certain vitamins found in animal proteins help aid and extend REM cycles. (3)
7. Not enough Vitamin B in your diet can limit your production of melatonin, a hormone that regulates your sleep cycles.
5 Easy Ways To Fix It:
1. Implement regular eating patterns in your day. Most adults are somewhat routine in their life with work, school, kids, etc – so there’s no reason your eating habits can’t be too.
2. Have a healthy, lean source of protein, carbohydrates and fat at every plate.
3. Don’t eat spicy foods, smoke, or have any caffeine within 5 hours of laying down.
4. Make time in your schedule to get 7 or more hours of sleep every day. I promise it’s doable.
5. Eat a serving of fruit and vegetables at least once every day.