It’s no secret that both nutrition and sleep play a fundamental role in our health, but the complex and important relationships between them are frequently overlooked.
To understand how & what we eat profoundly impacts our sleep, we must first take an in-depth look at what's happening-- where our food is being digested. It is well documented that your gut bacteria not only determine the number of calories you absorb but how quickly and efficiently caloric fuels are burned. Gut bacteria play a significant role in regulating your sleep cycles. A recent study in the journal Sleep Medicine uncovered that negative changes to your microbiomecould have substantial detrimental effects on the quality of your sleep. Poor quality sleep can negatively affect your gut microbiome.
Gut health primarily impacts your sleep due to the sleep-related hormones and neurotransmitters produced and stored in the gastrointestinal tract. Serotonin is well documented to promote positive mental and emotional health. In contrast, low serotonin is associated with anxiety and depression, as well as insomnia. Approximately 90% of your body's serotonin hormones are located in the gut (gastrointestinal tract). Serotonin aids in improving sleep, producing the most glorified sleep-regulating hormone, Melatonin. Melatonin helps regulate your body's circadian rhythm, blood pressure, body temperature, cortisol levels, antioxidants defense, and immune functions.
Your gut microbiome is at the very root of your Sleep Wellness, and your microbiome is primarily controlled by the food you eat. Peer-reviewed studies have shown that each of these has damaging effects on your gut microbiome:
· Agricultural Chemicals (pesticides, fungicides, herbicides, etc.)
· Processed Foods (Fast Food)
· Excessive Sugar/Artificial Sweeteners
· Chemical Food additives and preservatives
A simple nutrient deficiency can seriously throw your sleepcycle in disarray. Here are some valuable and well-studied sleep supportive nutrients to consume each day for "Quality Sleep":
· Tryptophan
· Vitamins B6, C, and D
· Glycine
· Potassium
· Calcium
· Magnesium
· Omega-3s
Supplements are only meant to enrich a good diet and lifestyle, so please never mistake supplements for real food. Here are some well-studied sleep-supportive supplements that I use regularly:
· Reishi Mushroom
· Chamomile
· Valerian Root
· L-theanine
· Melatonin
Recognizing the connections between sleep and nutrition creates opportunities to optimize both in order to eat smarter, sleep better, and live a healthier life.