The close link between sleep and nutrition

Diet can influence the quality of our sleep, meeting a few dietary recommendations can improve the quality of our nights and days. Conversely, sleep can also influence appetite and more generally weight gain.

NUTRITION FOR SLEEP

The composition of meals and the time they are taken can influence sleep. Thus, it is advisable not to dine too early or too late, the ideal being 2 to 3 hours before going to bed, avoiding meals too copious. Indeed, digestion induces an increase in body temperature, especially if the meal was heavy. However, to fall asleep, the body requires a drop in internal temperature.

In addition, the composition of our meals has direct effects on our sleep. Some foods are more favorable than others to falling asleep.

Food rich in carbohydrates (pasta, rice, potatoes ...) promotes sleep, unlike proteins (meats, fish, eggs ...) that stimulate arousal. Do not forget to bring fruit and vegetables to each meal to maintain a balanced diet.

The caffeine, present in tea, coffee or energy drinks, can also be a stimulating stronger or weaker depending on the individual. Excessive or too late intake of caffeine can delay sleep and lead to instability of sleep.

Finally alcohol is a false-friend of sleep. The soporific effect that it causes facilitates the falling asleep but the sleep is shallower and therefore less restorative.

SLEEP, APPETITE REGULATOR

Night is the longest period without food intake. The hormones then produce a hormone, leptin, which makes disappear the feeling of hunger. Conversely, during the day, the stomach will produce another hormone called ghrelin which stimulates appetite. A reduction in sleep time thus induces an increase in the duration of hormone secretion promoting hunger.

Some studies have demonstrated the association between an increase in BMI (body mass index) and too short sleep time (less than 6 hours per day). *

* Source: Spiegel K, Tasali E, Leproult R, Van Cauter E. Effects of poor and short sleep on glucose metabolism and obesity risk. Nat Rev. Endocrinol 2009; 5: 254-61.

Source: Lescuyer Laboratory