{"id":494,"date":"2025-05-22T15:26:46","date_gmt":"2025-05-22T14:26:46","guid":{"rendered":"https:\/\/jusmedia.co.uk\/doze\/?p=494"},"modified":"2025-06-06T14:41:57","modified_gmt":"2025-06-06T13:41:57","slug":"the-sleep-menu","status":"publish","type":"post","link":"https:\/\/jusmedia.co.uk\/doze\/2025\/05\/22\/the-sleep-menu\/","title":{"rendered":"The sleep menu"},"content":{"rendered":"\n

A growing body of research shows that what we eat can affect how well we sleep, and how we sleep can affect the menu we choose. We spoke to nutritionist and naturopath Oliver Sanchez to learn which foods support better sleep and which might keep us up at night.<\/p>\n\n\n\n

Deep sleep is an essential step in removing toxins and metabolic waste from the brain, helping to reduce inflammation and balance hormones. \u201cSo diet can affect sleep, and bad sleep can affect diet and further contribute to sleep problems, in a self-feeding cycle\u201d, says Mr Sanchez. Studies consistently show that diets such as the Mediterranean diet, rich in vegetables, fruits, proteins, and healthy fats, are associated with better sleep quality.<\/p>\n\n\n\n

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Oliver Sanchez <\/figcaption><\/figure>\n<\/div>\n\n\n\n
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Mr Sanchez, author and founder of Nutrunity <\/a>UK, explains: \u201cProteins are essential to produce hormones and enzymes involved in brain function and sleep. A diet low in protein or digestive dysfunction can reduce the digestion and assimilation of essential amino acids, contributing to chronic sleep difficulties.\u201d Essential fatty acids, including omega-3s and even cholesterol support cellular function, while foods rich in dietary fibre promote gut health and overall brain health. A healthy dose of green vegetables packed full of magnesium also help muscle relaxation and support sleep.<\/p>\n<\/div>\n<\/div>\n\n\n\n

Unfortunately, the glass of wine and sweet treat that often accompany us to the sofa may be doing more harm than good. \u201cHigh intake of ultra-processed foods, saturated fats, and added sugars, and excessive alcohol consumption are linked to poorer sleep quality, nighttime awakenings, and reduced deep sleep,\u201d says Mr Sanchez. High-fat or heavy meals can be challenging to digest, causing discomfort, while spicy or acidic foods may trigger indigestion or heartburn in susceptible individuals. As for sugary late-night snacks, these can spike blood sugar, leading to \u2018restless awakening\u2019. \u201cYour blood sugar levels may crash, causing a sudden release of stress hormones, waking you up or disturbing your sleep with vivid dreams or nightmares.\u201d says Mr Sanchez.<\/p>\n\n\n\n

Caffeine, unsurprisingly, is one of the biggest culprits as it blocks adenosine, a neurotransmitter that promotes sleepiness. With a half-life of 6-8 hours, half of an individual’s caffeine intake can remain in their system, and may travel in their bloodstream up to 36 hours after ingestion. Mr Sanchez recommends that \u201cmost people should avoid caffeine at least 6 hours before bed, preferably none after, midday. Slow caffeine metabolisers may need a 10-12 hour gap\u201d.<\/p>\n\n\n\n

Caffeine has a similar molecular structure to adenosine, a chemical in the brain that \u2018promotes rest and sleepiness\u2019. As concentrations of caffeine dip, vast amounts of adenosine jump on cell receptors, suddenly causing you to feel tired. \u201cThis may also be accompanied by a sudden drop in blood sugar, provoking the production of stress hormones, making it harder to fall and stay asleep, even though the levels of adenosine have stabilised\u201d, says Mr Sanchez. So if you do find that you’ve enjoyed a cup of coffee to curb the midday slump, a low-carb snack before bed could do the trick.<\/p>\n\n\n\n

Generally, Mr Sanchez recommends finishing your main meal 2-3 hours before bedtime. However, a \u2018small, sleep-friendly snack an hour before bed is acceptable for those feeling peckish\u2019, including a handful of nuts or a small plain yoghurt. A glass of tart cherry juice can also help in topping up your body’s melatonin levels. For those who tend to wake in the night and struggle to fall back asleep, having a small bowl of almonds handy may be helpful. \u201cEating a couple of almonds or pumpkin seeds can help your body to lower the concentration of stress hormone in your bloodstream, allowing you to go back to sleep much quicker.\u201d, says Mr Sanchez<\/p>\n\n\n\n

And just as diet affects sleep, sleep affects diet, creating a \u2018vicious circle\u2019. Poor sleep destabilises hormone levels, particularly ghrelin, the hunger hormone, and leptin, the satiety hormone, driving cravings for high-energy, dopamine-boosting foods. \u201cWhen you\u2019re sleep-deprived, your brain\u2019s reward system is more sensitive, making it harder to resist unhealthy snacks, particularly later in the day\u201d, says Mr Sanchez. <\/p>\n\n\n\n