Part 2: What To Eat To Support A Better Nights Sleep

An Interview with guest writer Dr. Adam Godkin, ND (Naturopathic Doctor)

If you are anything like me I enjoy an after dinner snack. I have always struggled to find the perfect options as some can interfere with the quality of my sleep. Dr. Adam is here again to explain why certain foods are helpful and others interfere with quality sleep.

Dr. Adam Godkin is a long-time friend of mine, we swam together for years and he recently has started up his own practice in Naturopathic medicine. I am so excited to have him as a guest again on the YBG blog!

Thanks for coming back again Adam! In Part 1 we discussed potential nutrient deficiencies that may arise when it comes to sleep problems. Today, I thought we answer the question: What are the best foods to eat before sleep and during the day to promote better sleep at night?

This is a complicated answer as foods you eat during the day can also impact your sleep at night. So here is a quick run down of some basic recommendations:

1. Be sure to include tryptophan-rich foods that fit your dietary needs and preferences in each meal to help improve sleep quality.

   • Tryptophan is an amino acid that crosses the blood-brain-barrier, and is the precursor to serotonin, which is then converted to the sleep-promoting hormone melatonin. Melatonin is a key player when it comes to supporting sleepiness. Interestingly enough, a study of a younger-age population in Japan showed that increased tryptophan ingested during breakfast led to improved sleep quality later that night (how cool!!) (Harada, Hirotani, Maeda, Nomura, Takeuchi, 2007).

   • Foods that contain tryptophan include nuts and nut butters, pumpkin seeds, chia seeds, eggs, cheese, chicken and turkey, tofu, chickpeas, edamame, tuna, and cod.

2. The quality of carbohydrates eaten throughout the day can influence sleep. Diets that contained greater amounts of high glycemic index carbohydrates have been shown to be associated with a higher rate of insomnia (Gangwisch, Hale, St-Onge, et al. 2020). Some foods to be mindful of are: sugary cereals, white bread, potato.

   • Diets with a higher amount of added sugars, starch and refined grains were all associated with higher rates of insomnia as well.

   • Carbohydrates with a high glycemic index, such as sugars, refined grains, starches, and certain fruits can cause a rapid “spike” in blood glucose, followed by a large release of insulin to absorb the glucose, which may cause a blood sugar “dip” hours later. If this process occurs at dinner time, by the time you are asleep, your body may need to release hormones such as cortisol, adrenaline, glucagon and growth hormone to keep your blood sugar levels stable throughout the night, which can contribute to insomnia. (Zhao, Tuo, Wang, Zhao, 2020)

   • Generally, complex carbohydrates containing fibre such as vegetables, whole grains, beans, berries and brown rice have a lower glycemic index and should be included at every meal throughout the day to support healthy blood sugar regulation.

3. Including healthy proteins at each meal can also improve blood sugar regulation and sleep quality. Diets with higher protein contents have been shown to decrease night-time awakenings, and decrease time required to get to sleep (Binks, Vincent, Gupta, Irwin, Khalesi, 2020)

Ultimately, it is not just about the meal before bed but the foods you consume each day.

Things You Can Do Today

1. The best time to enjoy carbohydrates is no less than 4 hours before bed.

2. Low glycemic index carbohydrates that contain fibre are better than high glycemic index carbohydrates when it comes to promoting sleep.

3. If eating close to bed time, include a source of protein such as nuts, seeds, or bean chips. This will help avoid blood sugar dips during the evening described above.

In Part 3 with Dr. Adam Godkin we will discuss the common supplements that may be recommended when see an ND.

To contact Dr. Adam Godkin for more information about his services he can be reached via e-mail agodkin@catalystkinetics.com or click here to book an appointment.

This article does not constitute medical advice. Consult your naturopathic doctor or medical practitioner before taking any supplement or medication.

xoxo, Nicole

References

1. Harada T., Hirotani M., Maeda M., Nomura H., Takeuchi H. Correlation between breakfast tryptophan content and morningness–eveningness in Japanese infants and students aged 0–15 yrs. Journal of Physiological Anthropology. 2007;26(2):201–207. doi: 10.2114/jpa2.26.201.

2. Gangwisch JE, Hale L, St-Onge MP, et al. High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women’s Health Initiative. The American Journal of Clinical Nutrition. 2020;111(2):429-439. doi:10.1093/ajcn/nqz275

3. Zhao M, Tuo H, Wang S, Zhao L. The Effects of Dietary Nutrition on Sleep and Sleep Disorders. Mediators of Inflammation. 2020;2020:1-7. doi:10.1155/2020/3142874

4. Binks H, E. Vincent G, Gupta C, Irwin C, Khalesi S. Effects of Diet on Sleep: A Narrative Review. Nutrients. 2020;12(4):936. doi:10.3390/nu12040936