Eat, Drink, Sleep. Manage Your Diet For Better Sleep.

This is not about one of those heavy nights out. Neither is it about starting a strict diet. Being mindful of what, when and how much we consume ahead of bedtime can make a considerable difference to the quality of our sleep, not to mention our overall health. Managing your diet for better sleep is also about the right-timing of what we eat and drink.

“Firstly,” says sleep scientist Dr. Dale Rae, “sleep is when the mind and body are permitted time to rest so that we can recharge for the next day. There is, however, background housekeeping work that gets done while we sleep. Our digestive system is no exception to this. It is primed to work for us during the day, handling our nutrient intake with ease, but needs time to rest at night. Even the bacteria in our gut are on a day/night schedule, such that there is a clear cycling in the composition of both “good” and “harmful” bacteria over a 24h period. Having a large meal right before bedtime, or waking up and grabbing a midnight snack, places pressure on our digestive system and may promote indigestion, heartburn or acid reflux, which will likely interrupt the quality of our sleep.” Complications can happen the other way around, too.

There is a strong link between our gut and our immunity. Disrupted or short sleep can compromise our immune system, placing us at an increased risk for digestive dysfunction, and reducing our capacity to fight infection or inflammation. This can likewise affect our digestive system. In fact, without proper care, a cycle of digestive dysfunction impacting sleep can worsen our digestion even further.

“Different foods pass through our digestive systems at different rates as our body absorbs the nutrients we need,” notes Dr. Rae. “Today, there are many theories on food types and the effects or benefits to our metabolism. While the evidence around exact food groups and their relationship with sleep is thin, there are a few good rules to follow. In general, for better sleep, an evening meal should not be too late. Moderate portions should make us feel sufficed. It goes without saying that foods which are “energy promoting” (i.e. high in sugar) are not ideal before bedtime. It’s also quite normal to feel drowsy after eating. Use this time to quieten down until you’re ready, ideally after two to three hours, to retire. By the time a meal has moved from the large to the small intestine, it is less likely to disturb our sleep.”

While many people notice that they fall asleep more easily if they have consumed alcohol, the truth is that alcohol can impair sleep such that it feels more restless and less restorative. So be wary of the effects of alcohol in your sleep quality. It is also preferable to resist any stimulants like caffeine and sugary drinks too close to bedtime. If you’re working late, forego that energy drink. Again, while there is no evidence to suggest that certain drinks are more “sleep promoting” than others, the general rule in a diet to improve sleep quality is that, if a certain drink (e.g. warm milk, chamomile, herbal or decaffeinated green tea) puts you in a space of feeling calm and cared for, you will be in a better place to slip off into restful, better sleep. And then there’s always a good old glass of water. You want to be hydrated before sleeping, but not so that you’re making toilet trips in the night.

If you’re taking care of yourself, you also want to be sleeping on the very best support and comfort. That’s the whole point of #SleepForLife. Better sleep is when our investment in healthy lifestyle choices really pays dividends. Shop South Africa’s largest branded bedding selection. Whatever your sleep preference, you deserve the perfect night’s rest, every night. If you suspect you might be struggling with dietary related sleep disruption, be in touch with Dr. Rae’s sleep experts at www.sleepscience.co.za.