22/06/2020 09:00
The debate of whether to eat before bed or not still rages on!
And we know that sleep is such a crucial element to achieving pretty much any goal in nutrition and fitness.
So let's dive into eating for sleep.
The first step toward better sleep is eating balanced, nutritious meals and snacks evenly spaced throughout the day. Eat too little during the day, and you’ll overstuff yourself in the evening, leading to a night of tossing, turning, and indigestion. Eat too little for dinner, and you might find yourself lying awake, longing for a trip to the fridge.
You’ve been told over and over again that eating before bed will make you fat because it provides unnecessary calories. Conventional wisdom says as you aren’t “burning energy” late at night that eating a good meal or near bed time will result in that food will sit in your stomach all night long, which will lead you to packing on the pounds.
Word to the unconventionally wise: Don’t fall for it!
This a myth, and if done in the correct way it can be a useful tool to help you reach your goal. Before I provide some practical tips let's dive into the role of hormones.
The role of hormones
Hormones play an important role when it comes to getting a good night’s sleep. They help to maintain our sleep-wake cycle, making us feel sleepy in the evening and waking up in the morning.
Melatonin
It’s essential for a healthy sleep cycle and it also controls the way we respond to stress.
It’s produced in the pineal gland in the brain, when it becomes dark melatonin levels in the blood and rise and we become sleepy.
If you are melatonin deficient, you may experience sleeplessness and insomnia.
Walnuts and cherries contain their own melatonin. Oats, milk and bananas all boost our melatonin levels, eating them regularly can help to stabilise your sleep cycle.
Serotonin
It’s not found in food, it’s a neurotransmitter derived from the amino acid tryptophan.
It plays an important role in regulating mood, appetite and sleeping as well as promoting feelings of calm and sleepiness; a deficiency of serotonin is linked to anxiety, low mood and depression.
Cortisol
It influences a range of body systems and processes, including how we respond to stress, our immune response and metabolism. Levels of this hormone are usually high in the morning then decrease throughout the day.
High cortisol levels may also affect our food preferences, making us crave unhealthy foods higher in fat or sugar.
Magnesium
This important mineral is needed for quality sleep and helps to activate the neurotransmitter responsible for calming your mind and body, it also helps muscles to relax.
Calcium
This helps the brain to use the amino acid tryptophan to make the sleep-inducing hormone melatonin and mood regulator serotonin. If you are calcium deficient, you might struggle to fall asleep.
Vitamin B6
This vitamins plays an important role in the conversion of the sleep-enhancing amino acid tryptophan into serotonin.
Potassium
This is a muscle and nerve relaxant and aids good digestion. Too little potassium can lead to muscle spasm, which may disrupt our sleep.
Tryptophan
This regulates our moods, calm us, fights anxiety and has a natural sedative effect. It’s an essential amino acid, which means our body can’t make it and we have to obtain it from food.
Lean proteins are high in tryptophan and easy to digest.
Foods to avoid before bedtime
Processed meats contain high levels of sodium and can disrupt sleep by raising your blood pressure.
Simple carbohydrates are quickly broken down into sugar molecules and can have a huge effect on blood glucose levels. Try to avoid over-refined simple carbs such as white bread, pasta, pastry, cookies, cakes and sweets.
High blood sugar levels during the night may increase your need to go to the toilet and make you feel too warm or unsettled, Check the sugar content on the labels of sauces, ready meals and snacks. Look out for “hidden” sugars too, including corn syrup, fructose, sucrose, dextrose and glucose.
Coffee, tea and caffeinated soft drinks stimulate your nervous system and keep you awake by blocking the effects of adenosine, a neurotransmitter that signals to the brain that is time to rest. The stimulatory effect of caffeine lasts for at least 8-12 hours after consumption, so be wary of that afternoon coffee.
Sleep is just as important for our health as eating well and exercising.
Making a few simple lifestyle changes, especially to our diets, like adjusting the timing of your meals and eating sleep-friendly foods can make a huge difference to the quality of your sleep.
Key points regardless of your goal.
- A consistent meal structure over the day can improve sleep. The is called Chrononutrition and is a super interesting topic. I find when my clients get a regular pattern of eating over the day it helps to manage hunger, balances energy levels and supports hormonal function leading to better sleep
- Do not eat right before bed. Eating directly before bed seems to cause issues with the quality and quantity of sleep. If you are to eat after your evening meal or have your dinner late, try to give at least 1 hour before bed.
- Overall intake the key element. I know I have listed some foods to focus on but simply adding these in expecting miracles with your sleep, it is going to happen! Your overall intake (the day, the week, the month) is the key.
Fat loss specific
Eating before bed if you are trying to lose weight has often been cited as a no-no. Eatig before bed can aid sleep, and better sleep equals better weight management. So as long as your overall intake is on point (keeping you in a calorie deficit), adding a pre bed snack or eating later in the evening is fine.
Muscle
There is a spike in growth hormone in the first 30 minutes of sleep. It is a time where the body repairs and regenerates. If you provide some protein alongside some carbs / fats you are providing the body with the building blocks to grow. Exactly what we want.
If you are a hard gainer or find that your recovery is not quite optimal then eating a snack before bed may help.
Further info
- Check out our Instagram post on how to improve your sleep by clicking here
- If you after looking to upgrade your knowledge on all things nutrition then the pH Hub is the place to be! For just £10 a month get access to over £300 worth of content.