Good sleep, better nutrition – or the other way around?

The health effects are often complex and the result of many factors. It’s not always clear which direction the cause-and-effect relationships go. Sleep has long been known to affect appetite and food choices. Now it seems that, in turn, the quality of nutrition may also impact sleep quality and duration.

Good sleep behind healthy choices

Just one night of poor or insufficient sleep can significantly affect cravings and the feeling of fullness. During sleep deprivation, we often feel the need for particularly tasty foods. Fatty foods satisfy the craving for flavor, as many spices are fat-soluble, intensifying the flavors. This is why fast food often seems especially appealing after a late-night gathering. Food intake also increases during both chronic and temporary sleep deprivation. Short nights of sleep predispose us to larger portion sizes and higher-energy foods at the expense of food variety.

Nutrition as a recovery booster

Generally, foods considered unhealthy—those with high saturated fat content, low fiber, and high sugar content—appear to reduce the restorative effects of sleep. A high-calorie, but low-fat diet has been shown to alter sleep cycles. According to studies, the so-called normal sleep (NREM) decreases, while REM sleep increases. A similar trend was observed in a study conducted with Japanese participants, where a high-carbohydrate diet impaired sleep quality. It’s also noteworthy that the source of carbohydrates plays a significant role. Foods with rapid carbohydrates, such as noodles and sweets, worsened sleep quality more than slowly absorbed carbohydrates from vegetables and fish.

The conclusion seems to be that general dietary recommendations not only provide other health benefits but also promote better sleep. To support your sleep, favor fruits and vegetables, choose fiber-rich carbohydrate sources, and use plant oils instead of saturated fats.

Sleep super-boosters: kiwi, cherries, and zinc

Some surprisingly beneficial foods have caught the attention of sleep researchers. A study found a significant link between kiwifruit and sleep. The consumption of kiwis improved sleep efficiency and reduced the time it took to fall asleep. Moreover, the sleep duration was longer in the kiwi-consuming test group. The effect of kiwis has been attributed to their high content of antioxidants, serotonin, and vitamins C and E. These vitamins protect the body from harmful free radicals and are also sources of folate. Folate deficiency has been associated with sleep disorders and restless legs, so ensuring sufficient folate intake is sensible for improving sleep. Similarly, cherries have shown sleep-improving effects, with the impact linked to increased melatonin production. The antioxidants in cherries may also influence oxidative stress reduction.

Among micronutrients, zinc seems to affect sleep duration, with higher zinc concentrations in the body being linked to longer sleep. However, researchers are not yet certain if zinc alone is responsible for improved sleep. The connection might also be due to those who sleep longer having a more balanced diet, and higher zinc concentrations could be a result of the increased amount of sleep.

Which will you choose, or perhaps both?

Evogenom’s EAT package provides guidance on eating in a way that suits you while improving sleep quality.

The Feel package, on the other hand, comprehensively assesses your recovery needs and offers tips for improving sleep

Tags: