Poor sleep is likely to lead to unwise food choices, which in turn can disrupt sleep … it’s a vicious circle that would keep anybody awake at night.
But are there eating habits that improve the chances of a better night’s rest? The evidence is patchy as the impact of chrononutrition (the timing of eating) and certain foods on sleep is still under-researched and the results are often inconclusive.
We asked three experts to offer advice based on what studies indicate so far:
Diets rich in vegetables, fruit, wholegrains, legumes, nuts and seeds are associated with better sleep quality, says Orla Walsh, a registered dietitian and physiologist who runs her own clinic. “Higher fibre intake has been linked with more deep sleep, while diets higher in saturated fat and sugar may contribute to lighter and more disrupted sleep.”
A combination of high glycaemic index carbohydrate (jasmine rice, potato, corn, noodles and bread) and tryptophan-rich protein (dairy, chicken, turkey, eggs, beans and pumpkin seeds) in your evening meal can promote sleep, says sports and exercise nutritionist Rónán Doherty, who lectures at the Atlantic Technological University in Letterkenny, Co Donegal.
Addressing deficiencies in these three essential micronutrients may improve sleep quality, Doherty says.
More research is needed on the effect of magnesium-containing foods and supplements on sleep, says Doherty, who has specialised in research on the impact of dietary choices and supplements on athletes’ sleep. “If someone wanted to use a supplement, they should consider magnesium glycinate, which appears to have a positive impact on sleep – but to be clear, more research is necessary,” he says.
Walsh agrees that research into magnesium supplements and sleep is still in its infancy but suggests trying magnesium-rich foods. “Magnesium plays a role in normal nervous-system function and is involved in processes that regulate sleep. Good food sources include leafy green vegetables, pumpkin seeds and chia seeds,” she says.
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Doherty’s team conducted research that found eating two kiwi fruits one hour before bed had a positive impact on sleep quality and duration. However, these studies need to be replicated, he says.
These can be bought as a juice or in freeze-dried packs. They naturally contain melatonin, says Walsh, and small studies on their consumption have reported improvements in sleep duration and sleep quality. Melatonin is a hormone that the body creates to help control how and when you sleep. Levels rise at night.
This is a synthetic version of the hormone, which is available only on prescription in Ireland and Britain, for people with sleep problems such as insomnia. Low-dose melatonin is available over the counter in some other countries, such as Spain, Italy and the US.
“While melatonin [supplementation] receives a lot of attention, I would caution anyone to consult their GP before considering using it,” says Doherty to anybody tempted to bring it in from abroad.
There is also emerging research on ashwagandha in combination with melatonin, says Walsh. “However, more research is needed and it’s vital to check with your pharmacist if there are any reasons you shouldn’t take a supplement with your prescribed medications.” Ashwagandha is a freely available dietary supplement.
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