How Nutrition Impacts Your Sleep
Getting a restful sleep can be tough. So is nutrition! Especially since we can't grow our own food in Cochrane as easily as some places in the world (please take me back to Mexico!).
Most often, I see light rhythms, stress, and nutrition as the top three contributors to poor sleep. Last time, we touched on getting outside for a quick walk (rain or shine) during the day to support our wake/sleep cycle with sunlight. This helps to regulate cortisol and melatonin, respectively. We also discussed dimming overhead lighting at night so our brain knows it’s time to go to sleep as the sun is setting.
We’ll talk about stress support next time! This time, we’ll chat about potential nutrition impacts on your zzz’s.
I’m exhausted, but I can’t fall asleep
What do restless legs, a racing mind, a faster heartbeat, the urge to pee in the middle of the night, sweating, snoring, and waking up exhausted have to do with our food? Our body feels like it’s in a race against… itself.
Ugh.
Let me introduce our on-again, off-again bestie, insulin.
We need insulin! It helps us when we eat nutritious and yummy food, to absorb excess glucose so it’s not circulating in our bloodstream. Typically, we produce insulin when we eat foods higher in carbs.
Fun fact: it can also be produced due to stress, or perceived stressors like changes to our circadian rhythm as in shift work or sleep deprivation (oh, the irony).
Real Quick - What Contains Carbs?
Breads, pastas, cereals, bagels, granola bars, cookies
Fruit (fresh or dried)
Sweetened things (like yogurt, or coffee creamers)
Potato chips
Grains: rice, quinoa, oats, wheat, barley, rye, etc.
Alcohol (hard or otherwise)
Pop and fruit juices
Unfortunately, excess insulin can trigger a sympathetic nervous system response and mess with our beauty rest! (IE you’re ready for bedtime, but your body thinks it’s preparing to run from a bear).
Ok, I’m not sleeping, but I’m not not eating carbs. So…
Alright, I got you. Let’s slow the race down. If your blood sugar goes high or low during sleep, we tend to wake up.
There are a few tricks to support your insulin, to have better, deeper sleeps.
1. Studies have shown changing the order in which you eat your meals actually matters ( 1 )
So, if your meal is higher in carbohydrates try this out:
First, eat a bowl of greens, or any veggies you love.
Second, eat your protein and fats of choice.
Then, have your carb of choice!
Also, 20 minutes before (or within 20 minutes after if you forget), sip 1 tablespoon of apple cider vinegar with a straw to avoid your tooth enamel.
These three things will slow down the absorption of glucose and reduce your insulin production, ensuring your dinner doesn’t negatively impact your sleep.
2. Finish Eating 2 Hours Before Bedtime
Ok, everyone knows about this one. But, let’s understand why!
Glucose has a 2-hour cycle for insulin production. If your meal is high in carbohydrates, this will allow your body to properly absorb the glucose in your meal and stabilize your blood sugar well before you lie down.
If you do need a snack before bedtime, stick with cheese, veggies, or a protein of choice. Think - lower carbs = better sleep :)
3. Go for a Quick Walk
If your meal is high in carbs, please go for a quick 10-minute walk. Or even up and down stairs a few times! Muscles LOVE glucose :) They’ll absorb any excess glucose within 20 minutes of eating, but you’ve got to get off your chair and move a little bit.
That’s it! Those are the three easiest ways to curb insulin production and deepen your sleep right away!
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