Impact of diet on sleep quality

Sleep is the most important moment during the day for regeneration of the body. Every day you are affected by a lot of stress, tension and situations in which you work at high speed, and then you go back home and you can't fall asleep, wake up at night, or your dream is very shallow? There are several dietary ways that will make your sleep longer, deeper and more effective.

Sleep disorders - why do they appear?

Are you sometimes wondering what your sleep problems result from? The causes of sleep problems can be really different and result from many issues. From basic such as noise or lighting, to many different diseases or age. The older we are, the smaller the amount of melatonin produced by the body, which is why sleep regulation is disturbed. Sleep problems are also conditioned by sex - women are much more likely to fall asleep and sleep. Sleeping problems are also affected by shift work, through which the body often distorts its daily rhythm, as well as excessive stress, long -lasting anxiety and anxiety.

How do sleep disorders affect the body?

Sleep problems cause reduced concentration during the day, which is problematic at work or at the university. They also affect the ability to remember and learn, which can be particularly problematic for people during school or academic education. In the context of the diet - the situation is more complicated. Both incorrect diet, bad times of nutrition, too low hydration - all this causes sleep problems. On the other hand - sleep problems affect later decisions what to eat during the day, the desire for sweet and fast food increases, as well as unhealthy snacks. As you can see - for the body to work in the best order - you have to take care of sleep first!

Diet and sleep

What to eat to sleep better? First of all, you should eat healthy and in accordance with your caloric demand. Both too much food, but also too low a radiator of everyday meals can negatively affect sleep. The division of macronutrients in the context of sleep regulation is also important. Too large or too low protein intake, too high fats are reasons why your sleep may not be deep and regular. It is worth giving up drinks sweetened with sugar, sweets, energy drinks in excessive amounts, it is best to replace them with water or healthy substitutes for store sweets.

Influence of caffeine on sleep

Caffeine in a non-sensational dose, i.e. up to 400 mg per day (about 4-5 cups of coffee), has a stimulating effect on the nervous system, has a positive effect on heart work and increases metabolism. How exactly does it affect the body?

• Supports concentration,
• reduces the sense of drowsiness,
• has a positive effect on cognitive processes,
• improves metabolism,
• It reduces the risk of heart and cardiovascular disease, as well as diabetes.

So what are the minuses? Caffeine masks fatigue, and not completely eliminates it. Its action is based on blocking receptors that are responsible for information from the body that it's time to rest. However, if you do not replace sleep with coffee, you do not bear the nights, and your sleep is regular and effective, you have nothing to worry about. Caffeine works quickly-you can get the first effects after 30-60 minutes, and its content lasts in the body for another 4-6 hours, gradually reducing your level. After this time, the body is able to get rid of 50% of the initially adopted dose. And this means that despite the reduced action, caffeine still remains in the body. For this reason, products and drinks with caffeine are best consumed at least 6 hours before going to bed. Caffeine metabolism is also an individual issue and in some people getting caffeine from the body can last much longer due to a number of factors, such as age, genetic predispositions, health. The best method is to observe your body if you retain a minimum distance between caffeine and sleep, and you still can't sleep - try to extend this time and adapt it to your daily rhythm. Leave coffee and caffeine products at the first time of the day!

Melatonin in food products

Is it possible to deliver melatonin to your body with a diet? Or does this form of melatonin make any sense? It so happens that yes! The consumption of melatonin -rich products leads to an increase in its level in the body. So it's worth eating black and red rice, walnuts, pistachios, cranberry fruit, strawberries, cherries, tomatoes, wheat, oats and barley, eggs and fish. However, these are not the doses that fight falling asleep problems, it is worth treating them as an addition to a healthy diet.

What to eat to sleep better?

An important ingredient in the context of falling asleep and sleep is tryptophan, which has many important functions in the body. He participates in the synthesis of neurotransmitters, e.g. serotonin and melatonin, which affect the quality and length of sleep. Serotonin is responsible for regulating mood, well -being and appetite. Melatonin is a hormone supporting falling asleep and guaranteeing high -quality sleep. Where can you find tryptophan? First of all, in products of animal origin - chicken, turkey, eggs, as well as in plant products such as peanuts, beans and pumpkin seeds. The highest level of tryptophan is in the milk protein - α -lactoalbumin. Importantly, consuming carbohydrates increases the level of tryptophan in the blood, which results in a good influence on the sleep and better quality of this sleep. Too low the amount of carbohydrates causes sleep problems, which is why people suffering from insomnia are not recommended for low -carbohydrate diets. If you have a problem with falling asleep, it would be a good idea to eat a meal rich in carbohydrates about 4 hours before falling asleep. However, you cannot forget about fats - of course they must be healthy fats, rich in omega -3, which are crucial for brain development. A higher level of omega-3 determines a deeper, calmer sleep without waking up, and the insufficient level of these fats negatively affects the production of melatonin and distorts the daily rhythm. So what products should you choose? Fish are rich in healthy fats, cold pressed oils, avocados, nuts or seeds, e.g. linseed. How does the protein improve the quality of sleep? As you already know from the previous entry on the subject The importance of protein in the diet, protein is the building material for many body structures, as well as affects the synthesis of neurotransmitters, e.g. serotonin, which affect sleep regulation.

Sleep support supplements

In addition to food products and nutrients, it is worth supporting supplementation or including products containing vitamins, minerals and e.g. adaptogens in the diet.

Ashwaganda for sleep

Ashwagandha influences the regulation of cortisol - it reduces its amount. Too much cortisol causes stimulation and puts the body in a "fight" state, which means that it is constantly tense and ready. The effect of ashwagandha is to calm the nervous system and improve the quality of sleep. Ashwagandha also contributes to maintaining hormonal balance and affects the level of neurotransmitters that are crucial for mood and overall well-being.

Reishi and sleep

Reishi is an effective adaptogen for improving the quality of sleep because it regulates the circadian rhythm, allows for better relaxation and achieving deep sleep. Reishi help you adapt to everyday stress and improve its tolerance in today's world where stress and overstimulation are commonplace. Reishi adaptogens have the ability to relieve tension and anxiety, which directly translates into more restful sleep.

The effect of tryptophan on sleep

Tryptophan is an amino acid that the body cannot produce on its own, but it plays a key role in regulating sleep. Tryptophan is a precursor of serotonin, which is responsible for mood and well-being, and then transforms into melatonin, the sleep hormone. Thanks to this, tryptophan influences the regulation of the circadian rhythm and improves the quality and length of sleep. You will find all these ingredients in Calm Cacao! It is a delicious drink that will also have a great effect on sleep and regeneration, and will also regulate your circadian rhythm. That's why the influence of diet on the quality of sleep is undeniable and it is worth paying attention to what is on your plate. Take care of your meals, use caffeine carefully and include sleep supplements in your diet, and your circadian rhythm will be regulated and the quality of your sleep much better! sources:

10. Fenton, T. L. Burrows, J. A. Skinner, and M. J. Duncan, “The influence of sleep health on dietary intake: a systematic review and meta-analysis of intervention studies,” J Hum Nutr Diet, vol. 34, no. 2, pp. 273–285, Apr. 2021, doi: 10.1111/JHN.12813.
11. Léger, B. Poursain, D. Neubauer, and M. Uchiyama, “An international survey of sleeping problems in the general population,” Curr Med Res Opin, vol. 24, no. 1, pp. 307–317, Jan. 2008, doi: 10.1185/030079907X253771.

Your Guide to Healthy Sleep | NHLBI, NIH.” https://www.nhlbi.nih.gov/resources/your-guide-healthy-sleep (read Feb. 09, 2023).