How Are Sleep and Nutrition Related?

May 21, 2024

Table of Contents

The Relationship Between Sleep and Hormones
Does Low Blood Sugar Affect Sleep?
Common Sleep Supplements
Other Nutrition Factors That Can Affect Sleep

In the pursuit of better health and wellbeing, sleep can often be overlooked. However, both the quality and quantity of sleep is crucial for recovery from the day, balancing hormones, and supporting the immune system. According to the American Academy of Sleep Medicine and Sleep Research Society, at least 7 hours of good sleep are needed for the body to perform these functions. While some people may feel rested and energized the next day when sleeping less than 7 hours at night, it is important to remember the internal functions that the body undergoes during sleep. Sleep and nutrition have a direct relationship with one another, so let’s dive in.

The Relationship Between Sleep and Hormones

First, let’s understand the relationship between sleep and hormones. The first two hormones we are going to discuss are leptin and ghrelin, which both play a crucial role in regulating appetite.

Leptin and Sleep Deprivation

Leptin is the hormone that signals the brain to suppress appetite and ghrelin is the hormone that signals the brain to stimulate appetite and promote food intake. A lack of sleep leads to decreased leptin (reduced satiety) and increased ghrelin (increased hunger). This means that these hormones’ imbalance may contribute to overeating and weight gain.

Insulin and Sleep Deprivation

Insulin is another hormone impacted by sleep deprivation. Insulin is the hormone that helps regulate blood sugar levels in the body by facilitating the uptake of glucose or sugars into the cells. A lack of sleep causes the cells in the body to become resistant to insulin, which increases blood sugar levels. Insulin resistance and high blood sugar levels are associated with type 2 diabetes. Adequate sleep will thus improve insulin sensitivity, which promotes better blood sugar control.

Understanding the Circadian Rhythm

Additionally, our body wants to follow something called the circadian rhythm. The circadian rhythm is the body’s internal 24-hour clock that regulates our sleep-wake cycle. The two primary hormones involved in this cycle are cortisol and melatonin. Melatonin is known as the “sleep hormone,” which is produced in response to darkness to facilitate sleep. It is important to sleep in a dark environment, and this may be supported by curtains to block out the sun or a sleep mask, like this one we found on Amazon. Cortisol is sometimes known as the “stress hormone”; however, it plays an essential role in this cycle by increasing in the morning to promote wakefulness and decreasing in the night to facilitate sleep. Cortisol production is also impacted by light and begins to increase with light exposure. This Hatch Alarm Clock on Amazon is a great tool to help produce light in your room to naturally increase cortisol production in the mornings. An irregular sleep schedule or exposure to artificial light at night can lead to dysregulation of both cortisol and melatonin. Therefore, it is important to establish a consistent sleep-wake schedule to help your body get quality sleep and energy throughout the day.

Does Low Blood Sugar Affect Sleep?

Blood sugar management plays a role in regulating the hormone cortisol, which we have learned plays a role in waking up the body. When blood sugar levels drop low in the middle of the night, the body spikes cortisol levels which may lead to awakening at that time. Symptoms of low blood sugar levels upon waking in the middle of the night include, sweating, shaking, dizziness, fast heartbeat, and anxiety. This is why it is important to stabilize blood sugar levels to prevent this nocturnal spike of cortisol. Before bed, it is important that your last meal or snack contains a balance of carbohydrates, protein, and fat.

Common Sleep Supplements

Recently, the most common sleep supplements are magnesium and melatonin.

1. Magnesium

Magnesium promotes better sleep because it is involved in muscle relaxation and calming. It is important to note that magnesium supplements come in different forms. Magnesium glycinate is the specific type recommended for sleep. Other magnesium forms may be used to treat constipation, so we want to make sure we get the proper form, otherwise, you might be running to the bathroom!

2. Melatonin

Melatonin may be taken as a supplement before bed to help regulate the body’s sleep-wake cycle. Since our bodies naturally produce melatonin, it is important to remember that supplementation of melatonin may disrupt the circadian rhythm and cause drowsiness during the day. Before taking any supplement, it is best to consult your doctor to make sure it does not interact with any other medications you are already taking.

Other Nutrition Factors That Can Affect Sleep

Other factors to consider are caffeine, alcohol, and meal timing before bed. Caffeine and alcohol are both stimulating towards the body and will impact the quality of sleep. Regarding meal timing before bed, there is no cut-off time in which you should stop eating before bed. Rather you should consider how much you are eating before bed because going to bed with a completely full stomach will also impact the quality of sleep. Work with your Doherty Nutrition dietitian to learn how to prevent this so you can have a cozy and quality night of sleep.

Work With A Registered Dietitian Nutritionist to Create a Plan That Works for You

Sleep is just as important for our overall health as nutrition and exercise. Nutrition is critical for controlling our hormones while simultaneously controlling components of our diet such as appetite and caloric intake.

Each of these factors impacts sleep as well as specific dietary components such as blood sugar management, specific nutrients, stimulants from beverages, and how much we eat. For the average adult, it is recommended to get between 7-9 hours of sleep each night to optimize energy levels during the day and support the body’s natural internal processes. Work with your Doherty Nutrition dietitian to understand how your sleep schedule and nutrition are impacting your health.

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