Nutrition For Better Sleep

Sleep is a fundamental and intricate component of human physiology, playing a pivotal role in maintaining overall health and well-being. Its importance extends beyond mere rest, encompassing essential functions such as cognitive performance, emotional regulation, immune function, and metabolic balance. If you are having any kind of sleep problem, it is likely to have a negative impact on your health if left too long. Struggling with sleep over prolonged periods of time is linked to depression, hypertension, heart attack, stroke, diabetes, obesity and others, making it critical to take action sooner rather than later

In this context, the impact of nutrition on sleep has garnered attention as a modifiable lifestyle factor that can influence sleep patterns. Understanding how your nutrition can affect your sleep, supports adopting dietary strategies that support optimal sleep hygiene, contributing to an overall healthier and more balanced lifestyle. 

Our 2024 Year of Transformation program continues this week with Chef Pete exploring all things related to sleep.

Importance of Sleep

A good night’s sleep can make you feel rested and significantly improve your quality of life, but there are other factors to watch out for.

• Weight Loss - First and foremost, sleep duration has strong links to weight gain. This is due to the role sleep plays in your hormonal balance, exercise motivation and overall mood.
• Concentration - Sleep is critical to brain function, influencing cognition, concentration, productivity and performance. Short sleep has been found to negatively impact some aspects of brain function to a similar degree as alcohol intoxication.
• Reduced Illness Risk - Sleep reduces illness risk. Studies show that poor sleepers have a greater risk of heart disease and stroke. Getting a sufficient amount and quality of sleep is vital.

Food & Sleep

There is a strong connection between sleep and how you metabolise food. Your diet and food choices help regulate your circadian rhythm - the roughly 24-hour cycle that our body follows each day. Shifting eating patterns or altering what you eat drastically can create an imbalance in this rhythm. Eating poorly, particularly in the hours before bed can disrupt the quality of sleep you will have.

Essential nutrients such as magnesium, calcium, zinc and certain B vitamins may help remedy sleep symptoms. Many of these nutrients are linked to successful sleep biochemistry. The essential amino acid tryptophan must be converted by the brain into serotonin. Serotonin is in turn converted to melatonin.

Low levels of melatonin and serotonin can lead to insomnia and other sleep disorders. Unfortunately, essential nutrient deficiencies are relatively common and include ‘key sleep nutrients’ like magnesium and vitamin B12. Choosing foods that are rich in the right nutrients is vital to support your sleep patterns. Various dietary factors play a role in regulating sleep patterns, and addressing deficiencies or imbalances can contribute to better sleep hygiene. 

Macronutrients For Sleep

Carbohydrates - Incorporating real-food-based dense sources of carbohydrates like root vegetables and winter squashes can promote the production of serotonin, a neurotransmitter that contributes to relaxation and sleep. Read more on your starchy carbohydrates in this post

Proteins - Including humanely raised animal proteins in your diet, such as grass-finished meats, pastured poultry and eggs and wild-caught fish can aid in the synthesis of serotonin and melatonin, both essential for regulating sleep-wake cycles.

Fats - Healthy fats, like those found in well-raised animal fats, avocados, nuts, and olive oil, can support the absorption of fat-soluble vitamins like vitamin D, which plays a role in regulating sleep. Learn more about healthy fats here

Micronutrients For Sleep

Magnesium - Magnesium is involved in muscle relaxation and the regulation of the sleep hormone melatonin. Foods rich in magnesium include fatty fish, leafy greens, nuts and seeds.

Zinc - Zinc is crucial for the proper functioning of neurotransmitters that influence sleep. Foods high in zinc include oysters, meat, poultry and dairy (if tolerated).

Vitamin B6 - This vitamin is involved in the conversion of tryptophan to serotonin and melatonin. Sources include beef (especially liver), poultry and fish.

Iron - Iron deficiency has been linked to restless leg syndrome, a common sleep disruptor. Good sources of iron include meat, poultry, fish and eggs.

Sleep-Inducing Compounds

Tryptophan - Found in turkey, chicken, dairy, and nuts, tryptophan is a precursor to serotonin and melatonin, promoting relaxation and sleepiness.

Melatonin-rich Foods - Certain foods, like tart cherries and tomatoes, contain natural melatonin and may aid in regulating the sleep-wake cycle.

Some foods that contain key sleep nutrients and hormones, important for a successful slumber include:

Fatty Fish - A serving of fatty fish, including salmon, tuna, trout and mackerel provide close to your entire recommended daily amount of vitamin B6 (pyridoxine) and vitamin B12 (cyanocobalamin). Eating a few ounces of fatty fish before bed may help you fall asleep faster and sleep more deeply. 

Kiwifruit -This delicious fruit contains the hormone serotonin which may be beneficial in treating sleep disorders. Studies have shown that eating two kiwi fruits one hour before bedtime might help you get to sleep more quickly and sleep more soundly.

Turkey - Rich in riboflavin, phosphorus and selenium, turkey is great for overall health, however, it also contains the amino acid tryptophan. 

Walnuts - Walnuts are rich in the hormone melatonin, which supports falling and staying asleep when it is released at night by the brain’s pineal gland. 

Pumpkin Seeds -Magnesium and zinc are two important minerals found in pumpkin seeds. 

Starchy Carbohydrates -To fall asleep faster, you might want to consider eating starchy carbohydrates before bedtime to support falling asleep faster.

Carbohydrate meals are important in aiding tryptophan to reach the brain and including foods like sweet potatoes and yams might be beneficial to getting a good night’s sleep.  

Chamomile Tea -Chamomile tea has been used as a natural remedy for years to reduce inflammation, anxiety and treat insomnia. Studies show its calming properties are likely linked to an antioxidant called apigenin which, similar to sleeping medication, activates GABA neurotransmitters; helping you feel more relaxed and sleep easier. 

Fruit -Certain fruits that contain melatonin and may help you fall asleep faster and wake up less often during the night. Try including tart or sour cherries, pineapples and oranges for these benefits. Bananas house a wealth of important nutrients have been shown to reduce anxiety – one of the leading causes of sleeplessness.

No time to cook? Get you’re the tastiest, chef curated, meals delivered right to your door – all the nutrients you need, no apron required. Order from this week’s menu here >>>>>

Avoid Caffeine and Stimulants - Limiting caffeine intake, especially in the afternoon and evening, is crucial. Stimulants can interfere with the onset and quality of sleep.

Meal Timing

Jam-packed schedules and long workdays might result in you sitting down to later dinners or trying to fit your meals in whilst on the run. Eating a large meal shortly before bed can be particularly disrupting your sleep cycle.

If you were to lie down soon after a meal in hopes of falling asleep, your body has to go against gravity to process the food you've eaten. Digestion is hard work, and it's a job best done vertically!

Should you manage to fall asleep amidst that discomfort, you might find yourself awakened by gas and heartburn. On the other hand, going to bed on an unpleasantly empty stomach may keep you awake, too.

Eat at least a few hours before you plan on bedding down. If you need a snack to soothe a rumbling tummy, opt for a light snack that follows some of the foods mentioned above. Caffeine can kick around in your body for hours, so avoid coffee, chocolate and other perk-up treats for at least 6 hours before bedtime.

Optimizing nutrition for better sleep involves a holistic approach, considering both macronutrients and micronutrients, as well as lifestyle factors. While dietary changes can contribute to improved sleep, it's essential to address other aspects of sleep hygiene, such as creating a comfortable sleep environment, maintaining a consistent sleep schedule, and managing stress. Read on here to learn more on how to optimize your sleep.

Embracing a nutrient-dense diet that incorporates foods rich in tryptophan, magnesium, zinc, and other essential nutrients can contribute to improved relaxation and the synthesis of sleep-promoting compounds. This, combined with healthy lifestyle habits, such as managing caffeine intake and being mindful of meal timing, will support getting a good night’s sleep, every night.

Frequently Asked Questions

Is peanut Butter allowed on the Paleo plan?

From blog comments to dinner parties and debates, the most common question surrounding Paleo is "Is peanut butter allowed?" Many passionately argue for or against its inclusion in healthy snacks.

This question can be answered by familiarizing yourself with the Paleo diet. While there is no official guideline for eating on a diet, many people only consume food that can be found naturally in nature. Peanuts, while technically considered a nut, are actually a legume. If you are worried about peanuts (and later peanut butter), it is usually okay to eat them on a Paleo-friendly diet.

While there is scientific evidence to support peanut consumption on the Paleo Diet, there are still other aspects to be aware of. For example, peanuts have been found to contain high quantities of lectins which can cause inflammation in the body or disrupt digestion if excessive amounts are consumed. You might find some options that aren't laden with sugar or oil, such natural peanut butter. But, you should also avoid some popular brands that have a lot of additives.

Ultimately, it seems that enjoying small amounts of peanuts and peanut butter with mindful moderation might fit into standard parameters for following a healthy Paleo lifestyle without compromising health goals and objectives.

What happens the first week on the paleo diet

Paleo doesn't have be hard. The first week of the plan is about getting your body used to the new lifestyle changes and food regimens.

To achieve the best results from the paleo diet, it is important to cleanse your body.

Try to avoid processed foods and artificial substances wherever possible. Focus on vegetables and high-fiber fruits and veggies, and eliminate added sugars.

Ensure adequate hydration throughout the day and restful sleep at night for your body to detoxify efficiently.

You may experience withdrawal symptoms such as headaches or energy loss. This is normal. However, if you have severe symptoms, consult your doctor.

Include physical activity in your daily routines. For example, you can walk briskly each morning and evening or join a class such as yoga or aerobics. This will improve digestion, aid in weight loss, and help maintain overall health and well being.

Finally, use this time to pay close attention to food sensitivities, allergies, and intolerances. To expand your nutrition knowledge, try out new nutritious foods like kale, quinoa or coconut oil.

Can I eat as much as I like while eating paleo?

Nocturnal munchers may be surprised to hear that they won't find any processed snacks on a paleo diet. Instead, the paleo diet focuses on eating whole foods, such as fruits, vegetables, meats, and nuts.

How much fruit is safe to eat? It all depends on your nutritional needs. The Paleo diet does not limit the amount of fruit you can eat, but it can increase your risk for many issues such as weight gain or blood sugar changes.

We recommend eating just 1-2 servings of fresh fruit per day (1/2 to 1 cup depending on the type) or frozen/dried fruit but no more than two tablespoons at once for added fibre and nutrients. Choose fiber-rich fruits like pears, berries and melons to fill your belly. These can be added to smoothies, salads, or used as toppings for snacks with nut butter or greek ghee when you feel the need.

Additionally, add low-sugar options like avocados or olives, which are also high in healthy fats; these two groups will make up the bulk of your diet while excluding refined starches and high-sugar fruits.

Paleo allows you to enjoy delicious ripe fruit with mindful moderation. You should also enjoy your food.

Is paleo the best anti-inflammatory diet?

Contemplating the age-old question, is paleo the best anti-inflammatory diet? Recent research and dietary studies suggest that yes. Consuming whole, unprocessed foods that are free from common allergens or inflammatory agents can improve your overall health and well being.

Paleo diets include a lot of fresh, wild fish, grass-fed proteins and organic vegetables and fruits. They also contain nuts and seeds, which provide vital vitamins, minerals, fiber, healthy fats, Omega 3 fats, and other important nutrients. This diet helps reduce inflammation in the body by decreasing levels of C-reactive proteins, which are pro-inflammatory markers associated with certain chronic diseases.

Paleo diets have eliminated many of the inflammatory foods, such as wheat products and processed meats. This makes them very effective in reducing systemic inflammation. Paleo is known to improve skin clarity.

Individuals can manage inflammation better by including light exercise into their paleo plan. Moving without overstressing the body can cause it to become inflamed. It doesn't just include exercise at the gym, or in the form of a workout. There are also activities like walking and yoga that can be done leisurely to keep one active but with minimal stress.

A paleo diet can offer relief from intense chronic pain, whether you're looking for healthier alternatives to processed foods or want to make a lifestyle change. Combined with exercise, it can be a powerful way to fight existing inflammatory problems while keeping up with healthy habits for long-term success!

Who Shouldn't Follow the Paleo Diet

Paleo Diet should not be considered for anyone looking to get a quick fix. This eating plan isn't about fast and dramatic changes but long-term, sustainable lifestyle shifts. Sometimes it can take months for people working on weight reduction to finally see results.

The Paleo Diet also isn't ideal for anyone with any kind of dietary restrictions or food allergies--particularly gluten avoidance, as some grains aren't appropriate choices. Additionally, people sensitive to high protein intakes might feel overwhelmed by the amount found in many Paleolithic dishes.

Those bouncing between fad diets constantly won't benefit either since the idea is to stick to the same routine, even if that means changing ingredients slightly here and there. You must be committed to the Paleo Diet. People who are constantly changing their diets should reconsider.

Last but not least, those who lack the time or access to natural food may be missing out on the rewards of this lifestyle. Convenience foods are often excluded from this diet plan.

Statistics

• Dark chocolate: Choose one that has 70% or higher cocoa content. (healthline.com)
• You can throw these into any delicious paleo recipe (or make up your own) and be 100% sure that you're paleo diet compliant :). (ultimatepaleoguide.com)
• Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (everydayhealth.com)
• As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)
• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)

External Links

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• European Journal of Clinical Nutrition. Metabolic, physiologic and metabolic effects of a hunter–gatherer type diet in type II diabetes

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• Harvard T.H. Chan School of Public Health


• The Nutrition Source Chan School of Public Health

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• PubMed: Scope review of Paleolithic dietary habits: A definition proposal


• Coffee consumption, side effects and health benefits: A review and update to dietitians and nutritionists – PubMed

[TAG92]

• The American Journal of Clinical Nutrition


• Evidence for Paleo diet is still lacking

How To

How do I know if the paleo diet is working for me?

You are unsure whether the paleo-diet is working for your? You want to see if what your doing is delivering results. You can find the answer in measuring and being attentive.

Begin by taking baseline measurements to measure your progress, such as your body fat, weight, heart rate, etc. You can then compare these individual metrics over time to see how your body is changing and developing. This will help you to determine what is working and what needs to change.

Also, measure how you feel. Note any changes from before or during starting the diet - it's common for individuals trying out a new approach like the paleo diet to feel a surge of energy or even see the weight drop off quite quickly. If you don't pay attention to the subtle signals in your body you could miss important information about whether or you should continue along that path.

If you are looking for a way to know if something is working in your situation, talk to trusted professionals, such as personal trainers or nutritionists. They will be more than happy to give you an objective assessment of where you are with respect to your health goals.

Resources:

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