by Nate Widom
According to the National Heart, Blood, and Lung Institute, one in three adults report not getting enough rest or sleep, which can negatively affect reaction time, memory, focus, and emotions. Chronic sleep deprivation is also linked to a plethora of things like heart and kidney disease, depression, stroke, diabetes, obesity, and high blood pressure.1
If you lack sleep, your diet and energy levels will likely suffer. The inverse is true, too: when you’re not eating well or exercising enough, you may have a more challenging time sleeping. “Sleep, food, and exercise are the pieces of living a healthy lifestyle,” says certified personal trainer and registered dietitian Ashley Boyer. All share a unique relationship that can create harmony or disharmony in your body, and the lifestyle choices you make can ultimately work to create a vicious cycle or a virtuous one.
Nutrition and Sleep
Lack of sleep will influence your appetite. And not in a good way! Ashley says that sleep deprivation affects two neurotransmitters called ghrelin and leptin. Essentially, they communicate your hunger level to your brain. For those who lack sleep, these neurotransmitters tell your brain you’re hungry when you, in fact, are not, leading to overeating.
And if overeating wasn’t enough, chances are the foods you’ll be overeating are unhealthy and worsen the problem. “With chronic sleep loss, you’re drawn to higher calorie foods,” Ashley mentions. When sleep-deprived, the body craves sugar, fat, and salt. And in an unhealthy amount, these can put you at risk for things like diabetes, stroke, sleep apnea, and more. These foods also create what Ashley describes as a “roller coaster.” They’ll energize you initially, and then later, you crash. Next thing you know, you’ll crave them yet again!
But your diet also affects your sleep. Ashley says that high-calorie diets have been linked to disruptive sleep patterns. She recommends eating high-nutrient and high-protein foods paired with fiber and magnesium to enjoy a better night’s slumber. “Magnesium actually helps with sleep. In general, it allows our body to regulate and rest,” she informs.
Sleep can be affected not only by what you eat but also by when you eat. The National Sleep Foundation writes that digestion slows naturally when you’re in your slumber.2 If you eat too close to bedtime, your stomach will be fuller take longer to digest food, making it harder for you to doze off.
While healthy, balanced diets consumed throughout the day are linked to healthy sleep, there are some foods Ashley doesn’t recommend directly before bed. They include:
- Spicy Foods: “Spicy foods can cause acid reflux, and that makes it a lot harder to sleep,” she informs. Spicy meals also raise your body temperature, so if you eat spicy food close to bedtime, your body will be actively working to lower its temperature as you’re asleep. This isn’t ideal.
- Foods with High Saturated Fat: Foods with high saturated fat may also lead to heartburn and take longer to digest.
- Caffeine: This may seem obvious, but avoiding late-day caffeine intake is best. “The timing we consume caffeine is really important because it’s going to disrupt our sleep depending on when we consume it,” Ashley says. However, everyone’s caffeine tolerance is different.
But what if you need a snack before bed? The National Sleep Foundation recommends complex carbohydrates like oatmeal or whole wheat toast if you must eat something before bedtime.2
Hydration and sleep
Hydration is critical. Adequate water intake regulates body temperature,3 and lower body temperatures are ideal for preparing your body for sleep.4 In addition, many people only realize they’re dehydrated late in the evening and load up with water right before bedtime. This creates a situation where their sleep is interrupted since they’ll wake up to use the bathroom at night. Drinking water consistently throughout the day will help to avoid this.
Noticing whether you need water may be easier said than done. As people age, brains don’t register thirst as well. Therefore, many people (especially older adults) won’t recognize they need water until they’re already dehydrated. Just like consistent healthy eating, consistent healthy hydration is essential, too.
Learn more about the relationship between hydration and electrolyte levels HERE.
FITNESS AND SLEEP
A lack of sleep will affect your exercise game just like your appetite. “[If you’re] not getting enough sleep, you’re not going to have [as much] muscle strength during your workout,” Ashley says. Sleep gives your muscle tissue ample time for recovery, so you may experience reduced strength and diminished athletic performance if you lack sleep. Simply put, your body won’t have the energy it needs to conduct the workout as successfully.
Sleep deprivation also affects your concentration. Combine this with diminished muscle strength, and working out can be very dangerous for yourself and others. Working out while overtired is never recommended, especially if lifting heavy equipment.
Now, what can you do in terms of fitness to improve your night’s rest? Exercise regularly! “When we look at exercise, it reduces anxiety and blood pressure and helps you sleep better,” Ashley explains. John Hopkins Medicine writes that moderate aerobic exercise increases slow-wave sleep, the cycle where your brain and body recharge.5 Healthline also adds that exercise relieves stress, plays a positive role in your circadian rhythm, improves sleep quality, and decreases the sleepiness you may feel during the day.6 Exercising outdoors in daylight may also be beneficial, as natural sunlight helps your body follow its typical sleep rhythm.
“I know personally that the days I do not exercise, I cannot sleep,” Ashley says, and many of her clients have experienced the same. After physical activity, Ashley states that the body will naturally seek out rest to recover. For most people, this means a better night’s sleep if they’re active during the day.
However, the time of day you work out can make a difference. “We have fight or flight hormones that kick in when we exercise,” Ashley mentions. “I know this for myself. If I exercise way too late at night, I’m not going to sleep well. My brain is going to be going, my adrenaline is up, and I’m not going to sleep.” In the hours before bedtime, the body will undergo a drop in heart rate and body temperature and slow brain activity.7 Intense exercise elevates your heart rate and body temperature, so saving your training until late in the evening may not be the best idea.
Ashley strongly recommends stretching or gentle yoga if you want to exercise before bed. These exercises won’t raise your stress hormones but will lower your heart rate while promoting relaxation. She also believes high-intensity training is best done in the morning. If you have healthy sleep, your body will have more energy in the morning, making a higher-intensity workout more practical.
iN CONCLUSION
Think of your overall well-being as a tower with sleep, nutrition, and fitness as the foundation. If one part of the foundation is weak, the building becomes unsteady. That being said, our bodies are all different, and the quality of our sleep ultimately depends on various factors. Should you have severe sleep problems, please seek a professional.
Dietitian Approved
This article has been reviewed by Ashley Boyer, RD, LDN. Ashley is a Registered Dietitian with the Academy of Nutrition and Dietetics, a national professional organization, and is licensed in nutrition with the State of Delaware.
References
- nhlbi.nih.gov/health/sleep-deprivation
- thensf.org/the-link-between-nutrition-and-sleep/
- wku.edu/news/articles/index.php?view=article&articleid=2330
- nytimes.com/wirecutter/blog/how-temperature-can-affect-your-sleep/
- hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
- healthline.com/health/5-reasons-exercise-improves-sleep#how-it-helps-you-sleep-better
- sleepfoundation.org/physical-activity/best-time-of-day-to-exercise-for-sleep
