Diet and Supplements for Better Sleep
Learn how proper macronutrient balance, nutrient timing, and food choices can naturally improve sleep quality without relying on pharmaceuticals or melatonin.
Last updated
Learn how proper macronutrient balance, nutrient timing, and food choices can naturally improve sleep quality without relying on pharmaceuticals or melatonin.
Last updated
Many people struggle with sleep issues, often resorting to pharmaceutical sleep aids with potential side effects and dependency risks. However, addressing the root cause of sleep problems through dietary and lifestyle modifications will offer a more sustainable approach to achieving restful sleep.
Understanding how the timing and balance of macronutrients impact sleep quality will help in optimizing your diet to support restful and restorative sleep.
Consuming sufficient carbohydrates helps lower stress hormones and ensures adequate liver glycogen stores to sustain the brain throughout the night. The brain primarily relies on glucose for energy, and during sleep, when we're not actively eating, the liver's glycogen stores become the main source of glucose. Carbohydrate intake stimulates insulin release, which suppresses stress hormone production and promote feelings of relaxation. When these stores are depleted, the body releases stress hormones like glucagon, adrenaline, and cortisol, which can disrupt sleep and cause nighttime awakenings. Carbohydrate intake stimulates insulin release, which can suppress cortisol production and promote feelings of relaxation.
People who restrict carbohydrates often experience sleep disturbances, including difficulty falling asleep, waking up early, and fragmented sleep. Reintroducing carbohydrates into the diet, especially around dinner, can improve sleep quality by providing the brain with the necessary fuel to function optimally during sleep.
Dietary fats contribute to stable blood sugar levels and promote feelings of fullness, both of which are important for uninterrupted sleep. When blood sugar drops, the body releases stress hormones to mobilize glucose, potentially leading to sleep disruptions. Including healthy fats in meals and snacks helps slow down digestion, preventing blood sugar spikes and crashes. Additionally, fats provide sustained energy for muscles during sleep, allowing carbohydrates to be primarily used by the brain.
People following low-fat diets may experience blood sugar fluctuations and increased sympathetic nervous system activity, leading to sleep disturbances. Incorporating adequate healthy fats into the diet can help stabilize blood sugar, reduce stress hormones, and promote better sleep.
While protein is required for overall health, its timing and digestibility should be considered in relation to sleep. Protein digestion slows down significantly as we approach sleep and remains reduced throughout the night. Consuming large amounts of protein close to bedtime can strain the digestive system, potentially leading to discomfort and sleep disruptions. Additionally, excessive protein intake before bed can raise body temperature due to its thermic effect, further hindering sleep.
It is generally recommended to prioritize carbohydrates and fats in evening meals and snacks to support optimal sleep. However, small amounts of easily digestible protein sources, such as warm milk or collagen peptides, can be beneficial due to their relaxing properties.
Ensuring adequate calorie intake throughout the day is important for maintaining hormonal balance and promoting restful sleep. Caloric restriction can elevate stress hormones and increase wakefulness, leading to sleep disturbances. Consuming enough food, particularly carbohydrates and fats, provides the body with the necessary energy to support sleep and prevent stress hormone surges.
Intestinal irritation or dysbiosis can lead to the production of toxins that disrupt sleep and cause discomfort. Identify and avoid foods that trigger digestive issues will help you achieve more restful sleep. Common culprits include certain fruits, vegetables, and grains, but individual tolerances vary widely. Pay attention to foods that make you feel gassy or bloated after dinner.
Focusing on easily digestible foods, particularly in the evening, can help minimize gut irritation and promote better sleep. Additionally, incorporating gut-supporting practices, such as consuming fermented foods and probiotic foods, can further enhance gut health and sleep quality.
The timing of our nutrient intake also affects sleep quality. Eating a meal with protein too close to bedtime can impair sleep due to the thermic effect of protein digestion. It is best to separate the last protein-containing meal from bedtime by at least 3 hours.
However, having a small snack or beverage with some carbs, fat, and a little salt 2-3 hours before bed can be beneficial. Good options include:
Warm milk or hot chocolate
Fruit with a bit of honey or maple syrup
White rice with butter and cinnamon
Fresh juice
Dark chocolate
The carbs help replenish liver glycogen, the fat provides steady energy, and the salt can reduce aldosterone, a hormone that can disrupt sleep. A bedtime snack can also help if you wake up during the night and need something to stabilize blood sugar.
Getting adequate hydration earlier in the day is important, but drinking too many liquids close to bedtime can cause frequent urination that disrupts sleep.
If dietary and lifestyle changes don't fully resolve sleep issues, certain supplements may help promote better sleep without the side effects of prescription sleep medications:
Taurine and Glycine: These amino acids possess calming properties and can promote relaxation.
Vitamin C: This vitamin modulates GABA activity and supports overall health.
Magnesium: This mineral promotes relaxation and can be particularly helpful in the forms of magnesium bisglycinate or gluconate.
Organic Chamomile Tea: This herbal tea has calming properties and can aid in sleep.
Niacinamide (Vitamin B3): This vitamin has GABAergic effects and supports overall health.
Ashwagandha: An adaptogenic herb that can help reduce stress and improve sleep quality.
Lavender: Often used in aromatherapy, lavender can have calming effects that can aid sleep.
It is important to note that individual responses to supplements will vary, and experimentation is key to finding what works best for each person.
Melatonin is a hormone naturally produced by the body in response to darkness, helping regulate sleep-wake cycles. Taking melatonin supplements can come with risks and potential problems. Melatonin is an actual hormone, and just like other hormone therapies, it can have side effects. One significant concern is that regular use of melatonin supplements can reduce the body's ability to produce the hormone naturally. Additionally, melatonin supplements can interfere with blood glucose levels if taken right after a meal. Therefore, it is advised to use melatonin supplements cautiously and preferably for short-term periods to establish or reestablish normal sleep patterns.
Achieving optimal sleep requires a personalized approach. While general principles and recommendations can provide a starting point, individual experimentation is critical for identifying the specific dietary and lifestyle factors that influence sleep quality. Pay close attention to how different foods, supplements, and lifestyle choices affect your sleep patterns.
Getting enough carbs is important for sleep because the brain needs glucose from liver glycogen stores at night. Low-carb diets may disrupt sleep.
Healthy fats help stabilize blood sugar levels and promote feelings of fullness, both of which are beneficial for uninterrupted sleep. Low-fat diets may cause sleep issues.
Eating a lot of protein close to bedtime can make it harder to sleep well because it takes more effort to digest and can raise body temperature.
Not eating enough overall, especially not getting enough carbs and fats, can increase stress hormones and make it harder to sleep deeply.
Foods that irritate your gut can disrupt sleep, so it is best to avoid those in the evening and eat easy-to-digest foods instead.
Having a small snack with carbs, fat, and salt a few hours before bed can help stabilize blood sugar and promote better sleep.
Certain supplements like magnesium, glycine, taurine, and organic chamomile may aid sleep if diet and lifestyle changes don't fully resolve issues.
By using this Site, you acknowledge that you have read, understood, and agree to be bound by these Terms of Use and Medical Disclaimer.