Sleep: The Foundation of Health

Sleep isn't just rest - it's your body's time for essential repair and rejuvenation. During sleep, your cells clean out waste, repair damage, and prepare for another day. Quality sleep reduces inflammation, supports immune function, and lowers your risk for chronic conditions including heart disease, depression, and metabolic syndrome.

The Magic Number: 7-9 Hours

Adults need 7-9 hours of uninterrupted sleep nightly to:

• Complete 3-5 sleep cycles
• Move through REM and non-REM stages
• Allow full cellular repair
• Support mental recovery

The Nutrition-Sleep Connection

What you eat and drink significantly impacts your sleep quality. Poor sleep can increase cravings and hunger, while certain foods and beverages can either promote or disrupt restful sleep.

Strategic Caffeine Timing

Understanding caffeine's effects:

• Takes effect within 30 minutes
• Can last 10+ hours in your system
• Found in coffee, tea, chocolate, and sodas
• Even decaf contains small amounts

Recommendation: Consider cutting off caffeine intake around noon for optimal sleep.

Sleep-Supporting Foods

Cherries

• Contain natural melatonin
• Rich in serotonin
• Include beneficial phytonutrients
• Supported by sleep research

Fatty Fish

• High in omega-3 fatty acids
• Contains vitamin D
• Supports serotonin production
• Promotes drowsiness naturally

Whole Grains

• Trigger serotonin release
• Provide complex carbohydrates
• Support deeper sleep phases
• Contain sleep-promoting fiber

Protein-Rich Foods

• Turkey and chicken
• Fish
• Eggs
• Dairy products
• Beans
• Pumpkin seeds

These foods contain tryptophan, which helps produce serotonin and melatonin.

Magnesium-Rich Foods

• Whole grains
• Spinach
• Avocados
• Legumes
• Nuts and seeds

Soothing Beverages

• Warm milk
• Chamomile tea
• Peppermint tea (Limit liquids close to bedtime)

Sleep Disruptors to Avoid

Large Late Meals

• Slow digestion during sleep
• May cause heartburn
• Can disrupt sleep cycles

Spicy/Acidic Foods

• May cause discomfort
• Can trigger reflux
• May interfere with sleep quality

The Truth About Alcohol and Sleep

While alcohol might make you drowsy, it disrupts quality sleep by:

• Fragmenting sleep cycles
• Suppressing REM sleep
• Triggering vivid dreams
• Increasing sleep disorders
• Causing breathing problems
• Disrupting natural sleep cycles

Alcohol's Impact on Sleep:

• Releases stress hormones
• Increases leg movements
• Reduces melatonin levels
• Causes bathroom visits
• Results in morning grogginess

Creating Your Sleep-Supporting Diet

Morning:

• Enjoy caffeine before noon
• Include protein-rich breakfast
• Stay hydrated early

Afternoon:

• Choose whole grains
• Include magnesium-rich foods
• Limit caffeine

Evening:

• Light, balanced dinner
• Sleep-supporting snacks if needed
• Herbal teas
• Limit alcohol

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References: [1] Binks, H., et al. (2020). Effects of Diet on Sleep: A Narrative Review. Nutrients, 12(4), 936.

[2] Cleveland Clinic. (2020, June 17). Why you should limit alcohol before bed for better sleep.

[3] Cleveland Clinic. (2022, May 25). 6 foods that help you sleep.

[4] Duke Health & Well-being. (2020, August 11). Understanding the connections between sleep and nutrition.

[5] Harvard Health Medical School. (2019, August 9). Alcohol and fatigue.

[6] Johns Hopkins Medicine. (n.d.). Better Sleep: 3 simple diet tweaks.

[7] Pan American Health Organization. (2021). Alcohol and sleep: How alcohol can affect your sleep.

[8] Sejbuk, M., et al. (2022). Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors.

[9] Sleep Foundation. (2023, July 18). Alcohol and sleep.