Sleep is a natural process that is closely related to our lifestyle. Its lack directly affects body weight mainly due to impaired glucose metabolism, which in turn affects the secretion of insulin in the blood, resulting in increased fat deposition in the body. Many studies confirm that poor sleep quality negatively affects our eating habits.
What is quality sleep?
According to the American Sleep Association, adults should complete at least 7 hours of continuous sleep. Children in turn need 9-11 hours, adolescents 8-10 and people over 65 years of age should reach 7-8 hours of sleep. When the above schedule is followed without interruptions, we achieve good quality sleep. Our bodies are wired to be more active in the morning than in the evening due to circadian rhythms. Sleep is divided into stages that occur three to five times each night. These are:
Stage 1: the stage in which the body transitions from wakefulness to relaxation and sleep.
Stage 2: the stage in which the body enters the light sleep phase and occupies almost half of the duration of sleep.
Stage 3: the stage in which the body transitions from light sleep to deep sleep. Breathing and heart rate slow down and the body has time to regenerate.
REM stage: the stage in which the body transitions from deep sleep to the REM stage, or dream stage. At this stage, the brain assimilates information and events experienced during the day.
What do we mean by poor quality sleep?
Poor quality sleep is characterized by severe insomnia, awakenings during the night, and disrupted sleep duration. The above in turn leads us to a hormonal imbalance and a disruption of homeostasis that can lead to problems such as obesity, type 2 diabetes, heart disease, etc.
Studies also show that:
- People with an increased BMI are more likely to have poorer sleep quality due to obstructive sleep apnea, a chronic disease characterized by breathing interruptions.
- People with gastroesophageal reflux disease that is associated with increased body weight may worsen during sleep.
- Asthma, which is also associated with increased body weight, may worsen at bedtime.
Lack of sleep & diet
Lack of sleep affects the hormones responsible for stimulating hunger but also those that make us feel full. In short, it leads to:
- Increase in levels of ghrelin, a hormone found in the stomach but acting on the brain to increase our appetite.
- Reduction in leptin, an anorectic hormone, which is produced by fat cells and sends messages to the brain to reduce appetite.
- Increase in stress levels and the generation of negative emotions that most of the time we try to relieve with unhealthy choices such as processed and sugar-rich foods.
- Increase in the volume of meals, that is, the longer we stay awake, the more we increase our meals. For example, if our evening meal is at 9 p.m. and we sleep at 3-4 a.m. then the chances of eating an extra meal increase.
Foods that help with sleep
Studies have shown that some of the nutrients contained in some foods can help combat insomnia and the problem of poor quality sleep. Such foods are:
- Milk, which contains tryptophan, an amino acid from the 9 essential ones and a precursor to serotonin. Serotonin functions as a neurotransmitter and gives us a feeling of relaxation. It is mainly indicated for older people whose stores of melatonin, a sleep hormone, are dwindling. A glass of warm milk before bed will improve the quality of sleep.
- Fish are a good source of vitamin D and omega-3 fatty acids, substances that have been linked to serotonin, which in turn helps regulate sleep.
- Kiwifruit, sour cherries, cherries and bananas, in addition to their anti-inflammatory effect, are foods that are linked to serotonin, melatonin, tryptophan and folic acid.
- Foods rich in magnesium such as green leafy vegetables, peas, oats, nuts. Magnesium attaches to specific brain receptors and helps produce melatonin and serotonin.
- Lemongrass, chamomile, lavender, valerian, verbena, herbs that, with their relaxing properties and apigenin content, help fight insomnia by stimulating brain receptors.
Foods that negatively affect sleep quality
What should we avoid when bedtime approaches so that we can get adequate sleep?
- We avoid coffee, tea and energy drinks because of the caffeine they contain, as they create a feeling of overstimulation. In addition, caffeine binds adenosine, a substance that regulates sleep, and creates obstacles to its action.
- Reduction of theobromine, a substance that has similar properties to caffeine and is found in cocoa and dark chocolate. People who are sensitive to theobromine should avoid it at least 6 hours before going to bed.
- Avoiding alcohol, although it gives us a sense of relaxation, does not help us combat the stress and tension of the previous day. This results in us not having a deep sleep.
Tips for better sleep
- Sleep routine: A consistent bedtime helps us maintain homeostasis in our biological clock.
- The last meal is recommended to be 2-3 hours away from bedtime as a heavy meal close to bedtime increases blood volume in the digestive system and the feeling of discomfort as reflux is also possible. Therefore, a lighter meal such as 1 glass of warm milk and a banana is a better choice when it is time to sleep.
- We use our bed only for sleeping and not for working or spending hours in it just lying down.
- We avoid using screens almost two hours before bedtime and make sure to have a book for company. This relaxes us more and keeps us away from the blue radiation of the mobile phone or tablet that affects the production of melatonin.
- Avoid smoking. Nicotine, like caffeine, creates a feeling of overstimulation. This affects our biological clock and disrupts our sleep.
- Long naps. Disrupt our biological clock. In people who already have problems with insomnia, a long nap can intensify the problem and make it more difficult to sleep at night.
- Avoid intense exercise before bed as our brain receives two messages at the same time. That of relaxation due to the time passed but also that of relaxation due to the hormones that explode after exercise.
Summarizing
Let us emphasize that in the relationship between diet and sleep we should not forget the psychological factor. The stress of everyday life or even a form of depression are among the psychological factors that, if not regulated, will not save us from poor sleep quality. Therefore, the combination of sleep regulation – stress – diet is the key to a quality and restful sleep.
