Navigating the demands of daily life can often feel overwhelming, especially when you’re running low on energy and mental clarity. Sometimes, the struggle to get a good night’s sleep intensifies these challenges, leaving you feeling drained and foggy throughout the day.
I’ve been there and know how frustrating it can be!
My sleep struggle
Remember those nights when you wake up at 3 AM, your mind buzzing with worries? That used to be me. Minor tasks seemed insurmountable, and disaster scenarios played on repeat in my head. Tossing and turning became the norm, leaving me exhausted and low on energy the next day.
While one restless night isn’t a catastrophe, chronic sleep issues can seriously impact your daily life. Let’s explore why sleep is so crucial and how simple changes to your diet and eating habits can transform your days and boost your energy.
The Power of Sleep
Sleep isn’t just about rest – it’s your body’s repair and recharge mode. During those precious hours, your body:
- Heals tissues
- Builds muscle
- Replenishes energy stores
When you get enough quality sleep, you wake up refreshed and ready to tackle the day. Without sufficient sleep, you’re left scrambling for caffeine and sugar fixes just to function.
The Hidden Costs of Insomnia
Lack of good sleep isn’t just about feeling tired. It can lead to:
- High blood pressure
- Blood sugar imbalance
- High triglycerides
- Inflammation
- Food intolerances
- Weight gain and obesity
- Reduced alertness, lack of energy and motivation
- Increased risk of mood disorders and depression
- Altered immune and stress response
How can my food choices impact my sleep?
Here’s the kicker: what you eat affects your sleep, and poor sleep affects your food choices. It’s a vicious cycle! How many times have you reached for that extra coffee or sugary snack after a sleepless night?
A diet rich in whole foods (such as Metabolic Balance or the Mediterranean diet ) provides our bodies with essential vitamins, minerals and other nutrients. These nutrients are required to make serotonin and melatonin – your sleep promoting neurotransmitters.
Processed foods decrease the nutrients and minerals available to make serotonin and melatonin and often result in sleepless nights.
I’ve had many clients notice the improvement in their sleep and energy when they’ve made changes to their eating habits. Many have been surprised how a little bit of ice cream or chocolate in the evening can play havoc on their sleep.
Carbohydrates and sleep: not all are created equal
Carbohydrates play a crucial role in sleep-related hormone regulation. But choose wisely:
Simple carbs (white bread, pasta, sweets) cause rapid blood sugar spikes and crashes, disrupting your sleep cycle.
Complex carbs (vegetables, fruits, whole grains) provide steady energy, regulating those all-important sleep neurotransmitters.
Pro tip: Fill your plate with complex carbs and watch your sleep and energy improve!
Sleep friendly eating habits
- Time it right: Aim to eat 2-4 hours before bed for optimal digestion.
- Avoid late-night feasts: Your digestive system slows at night, increasing the risk of overeating.
- Beat the burn: Eating close to bedtime can trigger reflux. Give yourself a 3-hour buffer.
- Nurture your gut: A diverse microbiome is linked to better sleep quality. Prioritize probiotic-rich foods and fiber.
Circadian rhythm and insomnia
Ever wonder why you’re wide awake when you should be sleeping, or why you’re dragging yourself through the day with low energy? It might be your body’s internal clock throwing a tantrum. This clock, or ‘circadian rhythm’, is like your body’s personal timekeeper. It’s supposed to tell you when it’s time to sleep and when it’s time to wake up. But sometimes, life gets in the way. Maybe you’re binge-watching your favourite show late into the night, or your work schedule is all over the place. Next thing you know, your body clock is confused, this can lead to frustrating nights of tossing and turning followed by low energy the next day – hello, insomnia! The good news? Once you understand how circadian rhythm works, you can start working with your body instead of against it.
Your circadian rhythm can be disrupted by:
- Shift work
- Jet lag
- Low exposure to daylight during the day
- Exposure to artificial light at night
- Night time snacking
It may not be possible to change your work to avoid shift work, but you can start by soaking up more natural light during the day and decreasing exposure to artificial light when it’s time to wind down. A good night’s sleep can be one of the rewards for sticking to 3 meals a day and avoiding snacks!
Insomnia and Caffeine
A discussion of insomnia isn’t complete without mentioning caffeine. We all know that caffeine can mess with your sleep, but its effects can be far-reaching. It doesn’t just make it harder to fall asleep; it can also affect how long you sleep, how restful that sleep is, and how often you wake up during the night. How late in the day you can have caffeine really depends on both the source of the caffeine and your individual tolerance.
Physical Activity and Sleep
Regular physical activity can do wonders for your sleep and energy. It helps you fall asleep more easily and improves the overall quality of your rest. In fact, staying active has even been shown to help manage sleep issues like insomnia. The key is to stick to moderate-intensity activities most of the time, as these are the most effective for better sleep.
However, it’s worth noting that high-intensity workouts, especially if done in the evening or close to bedtime, might actually make it harder to sleep. That’s because exercise releases endorphins, which can keep your brain buzzing and delay sleep. Plus, it raises your core body temperature, which signals your internal clock that it’s time to be awake.
Physical activity is also great for stabilising your mood and helping your mind unwind—both of which are important for naturally transitioning into sleep. I love getting outdoors for a walk or a run when I’m feeling overwhelmed.
Depression and sleep
Depression and sleep issues are often closely connected. For instance, people who struggle with insomnia are up to ten times more likely to develop depression compared to those who sleep well. On the flip side, about 75% of people with depression have trouble either falling asleep or staying asleep.
So, which one comes first? According to sleep experts, it can go either way. Poor sleep can make it harder to manage your emotions, which could increase your risk of depression. On the other hand, depression can lead to sleep problems too, such as reducing the amount of deep, restorative sleep you get each night.
If you have insomnia and depression, don’t assume that medical treatment for one will automatically cure the other. Seek help and support for both and if you’re struggling with sleep look out for signs of depression.
Sleep Hygiene: Simple Habits for Better Rest
Sleep hygiene is all about creating habits and an environment that set you up for a good night’s sleep. It’s not a quick fix—things won’t change overnight—but if you stick with it, you’ll start to see improvements. Here are some suggestions to help you get started:
- Keep a bedtime routine: Try to go to bed and wake up at the same time every day, even on weekends.
- Wind down without screens: Spend the last hour or two before bedtime away from your phone or computer. Instead, try something relaxing like reading, taking a bath, meditating, or listening to music.
- Create a restful environment: Make sure your bedroom is set up for sleep. Aim for a cool temperature between 17-19°C, block out any light (an eye mask can help), use earplugs if noise is an issue, and make sure your mattress and pillow are comfortable.
See my Having trouble sleeping blog for more sleep hygiene recommendations.
Your Sleep Transformation Starts Now
Take a moment to reflect on your current diet and eating habits. What small changes can you make today?
Imagine ending your week feeling vibrant, energised, and looking forward to a weekend full of family fun. It’s possible, and it starts with nurturing your sleep.
Remember, you deserve to feel your best. By making these simple adjustments, you’re investing in your health, happiness, and overall quality of life. Sweet dreams!
Kim Healey
Stepping Stones Nutrition
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