Making mindful choices can improve sleep quality.
Sleep has a large impact on how we feel throughout the day, and what we do throughout the day impacts how we sleep. The way you nourish your body can improve both the quantity and quality of your sleep. Sleep is a 24-hour process, so we need to look at how we can optimize our 15 to 17 waking hours to gain a quality seven to nine hours of sleep each night.
Start Your Day with Coffee — Jitter-Free
If a cup of coffee (or two) is part of your morning routine, you’re in the company of nearly 65 percent of Americans. Starting the day with a cup may provide health benefits such as lowering risk of some diseases, including type 2 diabetes, hypertension, and depression. Coffee is a stimulant and will provide that boost of energy most people crave in the morning, due to a temporary spike in cortisol levels (our stress hormone). We want our cortisol levels to be higher in the daytime and drop closer to bed for a better night’s sleep.
What’s in your stomach plays a role in how much and how quickly you feel the effects of your morning cup of joe. Caffeine is absorbed into the bloodstream much faster on an empty stomach. If you tend to get the jitters, adding high-fiber foods, like raspberries, oatmeal, or whole wheat toast, can slow the digestion of caffeine and minimize a crash in energy.
Cut Caffeine Before 2 P.M.
As the day goes on, you may begin to feel the afternoon slump creeping up as you sit at your desk. To combat this, you might reach for another cup of coffee, but before you do so, consider a few things. First, what time is it? Caffeine has a half life of three to six hours and can take up to 10 hours to leave your system. You should stop drinking coffee about eight hours before you want to sleep, as consuming caffeine too close to bedtime can delay your ability to fall asleep. Try swapping your afternoon cup for tea or decaf to minimize effects.
Pair Lunchtime Carbs with Healthy Fats
Consider what you ate for lunch. Meals that are high in carbohydrates, especially simple carbohydrates like cookies, white bread, or pasta, can make you feel drowsy. If you choose a meal that is higher in carbohydrates, pair it with a healthy fat and protein to slow the breakdown of the carbs and keep you at a steady energy level.
Wind Down at Night with Tea and Complex Carbs
Throughout the night, we go through different types of sleep. REM sleep is our most restorative sleep, where hormones are regulated and memories are consolidated. Getting enough sleep helps restore your body and mind, and eating a balanced diet can help support restful sleep.
For dinner, choose more complex carbohydrates, such as whole grains, quinoa, potatoes, or beans as they are easy to digest and can play a role in how well you fall asleep. Our brain converts these carbs to serotonin (the feel-good chemical) that also helps control sleep. Keep in mind portion sizes will also affect our ability to fall asleep. Having a large meal too close to bedtime can keep you awake as your body tries to digest.
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After dinner, make a glass of herbal tea part of your bedtime routine to promote sleep. Herbal tea has calming benefits that release tension and promote good sleep. Make sure your tea is caffeine-free. Reach for chamomile, valerian root, or lavender tea before bed, as these teas have sleep-supporting properties.
By focusing on moderate caffeine intake, timing of beverages and meals, portion sizes, and choosing complex over simple carbohydrates throughout the day, you’ll help nourish your body for a good night's sleep. That’s because the way you fuel your body and your sleep habits are interconnected. Good sleep helps you make good nutritional choices and good nutritional choices help you get quality sleep. Good quality and quantity sleep aids in weight management, stress management, boosts mood, and controls our energy levels. Optimizing sleep doesn't mean you have to sacrifice your favorite rituals. Making a few small swaps will set you up for a more energized day and an optimal night of sleep.
Lauren DeLuca is a COACH X, Sleep Coach, and Sports & Nutrition Specialist.