Relationship between nutrition and sleep
Having difficulty sleeping or insomnia can be distressing, leading to increased anxiety about facing the challenges of the next day. This often leaves individuals feeling inadequately prepared to tackle the day’s demands. In addition to engaging in calming exercises and using sleep aids, supplementing with certain nutrients at the right time can contribute to better sleep!
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How nutrition affects sleep
A nutritionally rich diet is beneficial for sleep. Studies suggest that adults with insufficient sleep are more likely to have lower intake levels of calcium, magnesium, and vitamin D. In individuals aged 50 and above, there is a correlation between poor sleep and decreased intake of vitamins C, D, E, and K.
It is not yet clear whether short sleep duration is caused by low nutrient intake or if individuals with poor sleep generally pay less attention to a balanced diet. Alternatively, it could be a combination of both.
Some of the possible mechanisms by which nutrition influences sleep are:
- Nutrients can affect the production and regulation of neurotransmitters and hormones that are involved in sleep, such as serotonin, melatonin, GABA, and cortisol.
- Nutrients can modulate the activity of brain regions and pathways that are responsible for sleep-wake cycles, such as the hypothalamus, the pineal gland, and the circadian clock.
- Nutrients can influence the quality and quantity of sleep by affecting factors such as blood sugar, blood pressure, inflammation, oxidative stress, and immune function.
Therefore, it is important to consume a variety of foods that provide adequate amounts of essential nutrients for optimal sleep health.
Six nutrients that help with sleep
While all nutrients are important for overall health and well-being, some of them have a more direct or significant impact on sleep. Here are six nutrients that can help you sleep better and some of the foods that contain them.
Tryptophan
Tryptophan is an essential amino acid that the body cannot synthesize on its own, and it must be obtained through food. Tryptophan is used to produce serotonin, which is then converted into melatonin, also known as the ‘sleep hormone’ that regulates the body’s circadian rhythm. Foods rich in tryptophan include dairy products (milk, cheese), chocolate, oats, dates, red meat, eggs, poultry, sesame seeds, bananas, and peanuts.
Tryptophan can help you sleep better by increasing the levels of serotonin and melatonin in your brain, which promote relaxation, mood regulation, and sleep onset. However, tryptophan competes with other amino acids for transport across the blood-brain barrier, so it may not be effective if consumed alone or with high-protein foods. To enhance its absorption, it is recommended to consume tryptophan-rich foods with some carbohydrates, which can stimulate insulin secretion and reduce the competition from other amino acids.
Theanine
Theanine is an amino acid unique to tea leaves and is present in black tea, green tea, and matcha. It promotes the release of neurotransmitters such as dopamine and GABA, acting as a ‘relaxation amino acid’ that aids in sleep and reduces anxiety. Research indicates that the supplementation of theanine increases the activity of alpha waves in the brain, associated with relaxation. However, green tea also contains caffeine, so excessive consumption may interfere with nighttime sleep quality. For those sensitive to caffeine or experiencing sleep difficulties, it is recommended to avoid green tea or other teas in the evening or choose green tea extract supplements containing theanine.
Theanine can help you sleep better by enhancing the effects of GABA, which is an inhibitory neurotransmitter that reduces brain activity and induces sleep. Theanine may also counteract some of the negative effects of caffeine, such as jitteriness, nervousness, and increased heart rate, by modulating the levels of dopamine and serotonin. Additionally, theanine may improve the quality of sleep by increasing the duration of deep sleep and reducing the number of awakenings.
B-Vitamins
Vitamins B2, B6, B12, and folic acid (Vitamin B9) are closely linked to sleep. Vitamin B2 can alleviate restlessness and help improve sleep quality. B6 assists in serotonin production, while B12 can improve symptoms of anxiety and irritability, making it easier to fall asleep. Foods rich in B-vitamins include lean meat, liver, kale, wheat germ, oats, nuts, eggs, and dark green vegetables.
B-vitamins can help you sleep better by regulating the synthesis and metabolism of neurotransmitters and hormones that are involved in sleep, such as serotonin, melatonin, GABA, and cortisol. B-vitamins may also protect against oxidative stress and inflammation, which can impair sleep quality and increase the risk of sleep disorders. Furthermore, B-vitamins may prevent or treat certain conditions that can affect sleep, such as anemia, restless legs syndrome, and depression.
Calcium
Calcium is a vital mineral that supports various functions in the body, such as bone health, muscle contraction, nerve transmission, and blood clotting. Calcium also plays a role in regulating sleep, as it helps the brain produce melatonin, a hormone that controls the sleep-wake cycle.
A lack of calcium can lead to various symptoms, such as irritability, insomnia, muscle cramps, lower back pain, menstrual pain, and hair loss. On the other hand, adequate calcium intake can help calm the nervous system and promote restful sleep.
Some of the best sources of calcium are dairy products, such as milk, cheese, and yogurt. However, dairy products can also cause digestive issues for some people, especially those who are lactose intolerant or sensitive to casein, a protein found in milk.
Fortunately, there are many other foods that are rich in calcium, such as fish (sardines, salmon, anchovies), legumes (beans, lentils, chickpeas), nuts and seeds (almonds, sesame, chia), and dark green leafy vegetables (broccoli, kale, spinach). These foods also provide other nutrients that can benefit your health and sleep, such as omega-3 fatty acids, fiber, magnesium, and vitamin K.
Magnesium
Magnesium deficiency can cause various symptoms, such as muscle cramps, fatigue, insomnia, anxiety, and depression. Low magnesium levels can also affect the production and activity of melatonin, the hormone that regulates the sleep-wake cycle. Therefore, getting enough magnesium can help improve the quality and duration of sleep.
Some of the best food sources of magnesium are dark green leafy vegetables, such as spinach, kale, and chard, which also provide other nutrients, such as iron, folate, and vitamin K. Nuts and seeds, such as pumpkin seeds, sesame seeds, almonds, and cashews, are also rich in magnesium, as well as healthy fats, protein, and fiber. Whole grains, such as oats, quinoa, and brown rice, can also provide magnesium, along with complex carbohydrates that can help promote sleepiness. Other foods that contain magnesium are beans, lentils, tofu, bananas, avocados, and dark chocolate.
According to the National Institutes of Health (NIH), the recommended dietary allowance (RDA) of magnesium for adults is 310-420 mg per day, depending on age and sex. However, some people may need more magnesium if they have certain medical conditions, such as diabetes, gastrointestinal disorders, or kidney disease, or if they take certain medications, such as diuretics, antibiotics, or proton pump inhibitors, that can affect magnesium absorption or excretion. In these cases, taking a magnesium supplement may be beneficial, but it is advisable to consult with a doctor before doing so, as too much magnesium can cause side effects, such as diarrhea, nausea, or low blood pressure.
Vitamin D
Vitamin D is a hormone that regulates many functions in the body, including the production of melatonin, the sleep hormone. Melatonin is secreted by the pineal gland in response to darkness and helps to synchronize our circadian rhythms. Vitamin D deficiency can impair melatonin secretion and disrupt our sleep patterns. Vitamin D also affects the activity of certain brain regions that are involved in sleep regulation, such as the hypothalamus and the brainstem.
Getting enough Vitamin D can improve sleep quality, duration, and efficiency. A recent meta-analysis of 11 randomized controlled trials involving 1,016 participants found that Vitamin D supplementation significantly improved sleep quality and increased sleep duration by 16 minutes on average. The optimal dose of Vitamin D for sleep improvement was estimated to be around 2,000 IU per day, and the optimal blood level of Vitamin D was between 40 and 60 ng/mL. However, the optimal dose and level may vary depending on individual factors, such as age, weight, and health status. Therefore, it is advisable to consult a doctor before taking Vitamin D supplements and to monitor your blood levels regularly.
Vitamin D can be obtained from exposure to sunlight, food sources, and supplements. The best way to get Vitamin D is to expose your skin to direct sunlight for 10 to 15 minutes per day, preferably in the morning or early afternoon. This can help to boost your natural production of Vitamin D and melatonin, as well as to align your circadian rhythms with the natural light-dark cycle. However, factors such as season, latitude, weather, pollution, skin color, and sunscreen use can affect the amount of Vitamin D you can synthesize from sunlight. Therefore, you may also need to get Vitamin D from food sources, such as fatty fish, egg yolks, cheese, mushrooms, and fortified foods, such as milk, yogurt, cereal, and orange juice. If you are still deficient in Vitamin D, you may consider taking supplements, but only under medical supervision and guidance.
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