Hey League!
In the past, I’ve talked a lot about both sleep and nutrition and the importance of each for our fitness goals and overall health. But did you know that they can heavily influence each other? Your sleep quantity and quality (or lack thereof) can influence how you eat during the day. Likewise, how you eat can impact your sleep.
Last week, I was up with a sick kid for most of the night. I managed a few hours of sleep early in the morning before I had to get up. I used to weather a night of bad sleep fairly well. Now it hits me like a bus. If I don’t sleep well, my brain moves like molasses in January, I forget what I did (or didn’t do), and I struggle to get through even the habitual tasks that I do every day. On top of that, I am constantly hungry no matter what I eat or how often. I crave coffee and sugar, but they only make me more tired.
This study review found that “Sleep deprivation leads to high ghrelin levels and low levels of leptin.” That explains why I am always hungry after a night of poor sleep! Ghrelin is the hormone that causes hunger signals, and leptin tells us when we are satiated and to put down the fork. The study review also points out that when we are sleep-deprived, our brain and body are overly sensitive to foods high in fat and sugar, causing cravings we normally don’t have in order to obtain a quick burst of energy. The problem is that food can’t make up for a lack of sleep, so you just crave more because you still lack the energy that only comes from restful recovery.
Now that I have a better understanding of those mechanics, I have learned other ways to combat the unending hunger. The biggest difference maker has been walking. I might crave sugar when I am tired, but it does nothing to help the situation. Instead, it makes matters worse because sugar consumption prior to bedtime is a major sleep disrupter. However, no matter how tired I am, a walk wakes me up and gives me an energy boost. It distracts me from the false hunger cues. The sunshine, fresh air, and body movement offer me more than food does when I am tired.
I’ve tried to fulfill those sleep-deprived food cravings with healthy food, but the lack of satiety is still a problem. I can eat a 700-calorie meal of protein, veggies, fruit and healthy fats and feel hungry an hour later because my leptin production is low. Movement helps much more than eating, especially if I take it outside. I keep it easy, no heavy rucks or weight training. But walks, or even light rucks (10 pounds) help immensely.
My night of poor sleep last week wasn’t avoidable and that’s just life sometimes. But often, we are the victims of our previous choices, especially at night. High carb or fat consumption in the evening can lead to difficulties falling asleep and more disruptions throughout the night. If you eat dinner late in the evening or are a snacker, choosing something lighter. For a snack, a plate of veggies with a little hummus is a better option than chips, candy, or beer. Alcohol disrupts sleep by raising our heart rate. Protein is an even better option, as it is associated (per the study linked above) with better sleep quality and quantity. Any time we cook chicken, we often make extra to keep leftovers in the fridge. A handful of cold chicken is an amazing evening snack! It’ll help you to sleep better and keep you satisfied. Some tuna on a couple of whole-grain crackers (but not half the sleeve) is decent as well.
If you eat a later dinner, focus on lean protein and veggies and go easy on the fat and fast-acting carbs.
On the micronutrient level, both vitamin B12 and magnesium are major players in our sleep quality and quantity. B12 mostly comes from animal foods such as beef, tuna, eggs, and dairy. Magnesium is prominently found in nuts such as pumpkin seeds and almonds, along with avocados and even dark (70% or more) chocolate. Chocolate gives me heartburn at night, so that one is out for me, but a boiled egg and a handful of pistachios have proven to be a great evening snack for me. Eggs and pistachios both naturally contain melatonin, and the nuts also have magnesium. Fruit can also be a good snack at night, but I’d stick to the less sugary ones since high carb intake before bed is associated with sleep disruption. Maybe go with a small bowl of berries instead of a banana or grapes.
No matter what the literature says, the most important factor is how you feel. If you have a banana with some nut butter before bed and have amazing sleep, by all means, continue! This is just an opportunity to revisit your evening eating habits if you struggle with sleep problems, especially consistently. We rarely consider something like eggs, tuna, or yogurt with some nuts and berries to be ideal nighttime snacks, but we should! They are far better options than chips or movie theater boxes of candy.
Wishing you restful sleep this weekend!
-Kim
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