Understanding Sleep and how diet can help Sleep - Group Talk - Week Commencing 17th February 2025.
- friendsonajourney2
- Feb 26
- 6 min read
There are many aspects that we don't understand about why we sleep, but we are aware sleep helps to restore and repair our bodies, it allows for our brain to unburden and process the days events.
As we sleep, hormones are released which support our different bodily functions; growth, strength, and other elements of our physical development. Sleep also boosts our immune system, it enables our skin to be clearer, eyes brighter our hair thicker and less greasy. Attaining the correct amount of sleeps supports maintaining a healthy weight, as it assists management of our appetite and reduces carvings for UPF's.
Quality sleep is essential for optimal working, to realize our full capabilities. Whilst sleeping our bodies repairs tissues and restores our energy levels... A good nights sleep promotes better coordination, enhanced reaction times and increased mental and physical endurance. Sleep improves our memories and our learning capabilities. Poor sleep hinders concentration and memory. As during sleep our brains process all the information attained throughout our day, creating memories for another time.
When sleep deprived certain activities are in-fact dangerous to preform i.e. driving, operating machinery... it also reduces our reaction times, and increases the risk of mistakes and accidents.
Our mental health is also affected by sleep deprivation, as we are more probable to feel down and tired, causing us to feel low, emotional, and grumpy and that is just with one poor nights sleep. The accumulation of poor sleep causes anxiety, depression... Sleep is crucial to our physical, emotional and mental well-being, however even now it still goes unrecognised. The lack of sleep can affect mental health, but mental health difficulties can also affect how well you sleep.
Sleep - and its Stages.
There are four stages of sleep that we experience throughout the night.
REM sleep (Rapid Eye Movement)
Non-REM sleep -Stage N1
-Stage N2
-Stage N3
On a Sleep tracker (Watch) most track;
REM Sleep
Light (N1 + N2)
Deep (N3)
Awake
What are these Stages?
REM Sleep REM is where the body switches off and the brain receives extra blood and processes the days events. This promotes the learning and development of our social and emotional skills. We dream within our REM sleep, however our body is paralysed, so we don't act out our dreams.
NON-REM Sleep this is the restful and restorative sleep where our body is being repaired. In Non-REM sleep our muscles relax, our body temperature, heartrate and blood pressure lowers.
Stage N1 is where you experience light sleep, when you are nodding off but can be easily woken by a slight sound or movement.
Stage N2 is a deeper sleep, you are still aware of your surroundings but if left undisturbed you will continue to stage 3.
Stage N3 (slow wave sleep) is when you are in a deep sleep and may find it difficult to awaken.
The sleep stages Awake, REM, N1, N2, N3 take us around 90 minutes to cycle through them and repeat. During the first third of the night we tend to have our deepest sleep. It is thought that this is the time when most of the bodies restoration and repair occurs.
Other aspects of sleep
Partial wakening At the point of each 90 minute cycle, we experience partial wakening and as the night progress and need for sleep lessens we spend more time in light sleep; so we notice the partial wakening's more i.e. seeing the time on the clock and remembering it.
Circadian rhythms We all have a 24 hour body clock cycle which is known as the circadian rhythm. Our body clock takes its cues from the sunrise and sunset, awaking in the morning and feeling sleepy in the evening. Particular aspects affect our body clocks and when we feel sleepy. i.e. those who are more awake in the morning we call 'morning larks' and those who are more awake in the evening 'night owls'. This is something that is thought to be genetic.
The hormone of darkness (Melatonin) Melatonin is a hormone that naturally occurs within our bodies when it gets dark, which helps us go to sleep. Light is known as a sleep 'robber' because it signals the brain to stop producing melatonin. This is why it is a good idea to go to bed in a dark environment. Artificial light from screen activity is the modern day sleep 'robber' for many.
Sleep/wake homeostasis (finding the balance) Additional to the circadian rhythm, sleep is also regulated by our sleep/wake homeostasis. (our bodies indicates we are tired/need a rest) We build up a need for sleep during the day (sleep pressure0 and then, when time comes for bed, we are tired and ready to rest. (think of ourselves as batteries)
Whilst timing is important for sleep so is a healthy, balanced diet. In-fact going to bed on an empty stomach can be distracting, so its helpful to enjoy a light snack, as eating a heavy meal before bed can also disturb sleep.
There are foods to avoid at bed time and some to embrace.
Foods to avoid
Caffeine - can interfere with the bodies natural sleep-awake cycle, making it harder to fall and stay asleep.
Alcohol - can help relax you initially however again it affects your natural sleep-wake cycle leading to fragmented and poor-quality sleep.
Fried Foods - high fat leads to indigestion and heartburn, keeping you awake. It can also affect your blood sugar levels and slow down digestion.
Spicy Foods - capsaicin causes heartburn, indigestion, and acid reflux causing discomfort and difficulties falling asleep.
Acidic Foods - Oranges, grapefruit etc... again can cause heartburn and acid reflux causing discomfort and difficulties falling asleep.
Chocolate - full of caffeine and sugar, caffeine is a stimulant to keep you awake, and sugar can cause blood sugar spikes and crashes leading to restlessness and difficulties falling asleep.
Cheese - foods high in tyramine i.e. cheese, cured meats, and fermented foods, as tyramine is an amino acid that elevates blood pressure, and can trigger headaches, which disrupt sleep patterns.
Foods that help you sleep better:-
Cherries - tart cherry juice can raise melatonin levels, which supports better sleep regulation and quality.
Chamomile - chamomile tea is tried and tested method to fix sleep schedules; it helps calm nerves and settles stomachs that are upset. Chamomile is known for its benefits of;
Reduced inflammation
Decreased risk of certain cardiovascular diseases
Improve brain function
Anti-carcinogenic properties
Milk - A glass of warm milk supports sleep before bed. Due to milk containing both calcium and tryptophan which promoted deep sleep.
Goji Berries - help aid relaxation, boost mood and improve sleep time. They are a natural source of melatonin and antioxidant's.
Banana - full of potassium and magnesium, that allow our muscles to relax, they also have in them the amino acid tryptophan. With its serotonin - producing signals it helps you feel more relaxed before bed.
Kiwi - a research study found participants who ate a kiwi an hour before bed fell asleep 42% more quickly than those that didn't. Kiwi is full of serotonin.
Almonds - are nutritionally dense, making then a brilliant bedtime snack as they are naturally high in melatonin helping signal to our bodies its time to sleep. They also contain magnesium that promotes relaxation. They are a great source of protein which help stabilize blood sugars. Their health fats leaving us feeling fuller for longer.
Walnuts - are a great source of melatonin, and rich in omega-3 fatty acid which helps reduce inflammation and promote relaxation, and like almonds they provide us with protein and healthy fats.
Nut butters - nuts are generally high in tryptophan and fats, making them the perfect bedtime snacks.
Turkey - everyone falls asleep after Christmas turkey dinner, this is due to it containing high levels of tryptophan, an amino acid that causes drowsiness, supporting a good nights sleep.
Yogurt - another source of tryptophan, and is also a great source of protein, calcium, and probiotics, which promote relaxation, fullness and a good nights sleep.
Cottage Cheese - Rich in tryptophan and casein (casein - protein) both promote uninterrupted sleep.
Oatmeal - is seen to be calming and eating a bowl before bed has a soothing effect on both the body and mind . It has high levels of tryptophan an B vitamins. The complex carbohydrates help regulate blood sugar levels, preventing spikes and crashes that can interrupt sleep, oatmeal is a great source of magnesium that promotes relaxation that promotes sleep quality.
Hummus - the main ingredient chickpeas are a natural source of sleep-inducing vitamins and minerals, including tryptophan and vitamin B6. Often served with complex carbohydrates leaving you feeling fuller for longer encouraging a good nights sleep.
Popcorn - a complex carbohydrate that can help you feel sleepy always enjoy air-popped and plain.
Pistachios - as with previous nuts they are high in melatonin, vitamin B6 and magnesium all o which promote better/deeper sleep. They are also packed with protein and healthy fats improving sleep quality.
Figs - are packed with potassium and magnesium, along with calcium and iron which encourage blood flow and keep your muscles from contacting assisting falling asleep.
Spinach - rich in various minerals and supplements; folate, magnesium, tryptophan and vitamin B, all which support a good nights sleep.
Kale - 67g raw kale before bed achieves 10% RDI (Recommended Daily Intake) of vitamin B6, making it one of the best foods for sleep as it boosts serotonin and melatonin levels encouraging us to sleep for longer.
All this information promotes the importance of a healthy balanced diet, for improved sleep-enhancing foods and pairing them together to aid healthier sleep.
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