You’ve invested in the perfect mattress, blackout curtains, and ditched your phone before bed (congrats!). You’ve created a soothing routine you look forward to. You’ve even designed a sleep sanctuary for the ultimate nap! But despite your efforts, a restful night’s sleep is still out of reach. Have you ever been that way? What if I told you that the culprit may not be in your bedroom, but on your plate? The missing piece of the puzzle is hiding in plain sight: your diet. Before daylight saving time takes hold, let’s take a look at the often-overlooked connection between diet and sleep. Specifically, how your secret food sensitivities can sabotage your sleep. yesAdjusting your diet may be the key to getting better, uninterrupted sleep.
Representative image from Michelle Nash’s interview with Inge Theron.
The Surprising Connection: Food Sensitivity and Sleep
Unlike food allergies, which cause immediate and sometimes severe reactions,Sensitivity They tend to fly under the radar. They usually don’t cause any noticeable reactions right away. But over time, they quietly wreak havoc on your body. Hello, sleep problems. These sensitivities lead to everything from inflammation and hormonal imbalances to digestive issues. All of which inevitably interfere with your ability to get adequate rest.
How Your Diet Can Hurt Your Sleep
The point is, you may be sensitized to foods you eat (every day) without even realizing it. For example, a seemingly harmless morning latte or favorite sandwich may be disrupting your sleep quality. Ultimately, undiagnosed sensitivities can interfere with your ability to sleep. As a result, you may find yourself tossing and turning, struggling to stay awake and rested. Fortunately, making just one or two dietary adjustments can make a big difference in your sleep quality and overall well-being.
The Inflammation-Sleep-Anxiety Cycle
When you eat foods that your body is sensitive to, inflammation occurs. This is not acute inflammation that causes noticeable swelling. It is low-grade chronic inflammation that is bubbling under the surface. This inflammation can disrupt your sleep patterns, making it difficult to fall asleep or stay asleep all night. And we all know what happens when you can’t sleep. Anxiety sets in. This creates a vicious cycle. Sleep deprivation increases anxiety, which in turn makes it difficult to fall asleep.
7 Common Food Sensitivities That Affect Your Sleep
As mentioned earlier, sensitivities tend to cause more subtle (albeit chronic) symptoms. But before you know it, these sensitivities can disrupt your sleep patterns and overall rest. Wondering what causes the most problems with diet and sleep? As a nutritional consultant, I often see the following common food sensitivities in my clients:
1. Dairy products
First, dairy products. Think milk, cheese, and yogurt. More specifically, the two main proteins in cow’s milk are casein. Casein is found in the solid portion of milk that coagulates, and whey is found in the liquid portion that remains after milk coagulates. This causes problems for people who are lactose intolerant and/or dairy sensitive. Symptoms like bloating, gas, and abdominal pain can make it difficult to fall asleep. Additionally, dairy products can sometimes lead to excessive mucus production, which can cause snoring (and frequent awakenings) throughout the night.
Do you like the taste and consistency of dairy? Try lactose-free cottage cheese, coconut yogurt, and flax milk. All of these mimic the benefits of dairy without the side effects.
2. Gluten
Aside from celiac disease, gluten, a protein found in wheat, barley, and rye, is a problem for people with gluten sensitivity. Gluten can cause an inflammatory reaction, which interferes with sleep-regulating hormones. In a snowball effect, this causes gastrointestinal symptoms that interfere with sleep quality. However, even if you don’t have a diagnosed sensitivity, gluten can still cause gastrointestinal problems that affect your sleep.
Try a grain-free diet, or swap out your usual packaged bread for organic sourdough bread (either from your local bakery or made from scratch!).
3. Eggs
Do you have digestive problems (such as bloating, gas, or diarrhea), skin reactions (hives or eczema), or respiratory symptoms (congestion or coughing) after eating eggs? You may have a sensitivity. These side effects can cause discomfort. They make it difficult to fall asleep, even if you eat them in the morning or at night.
Before you say goodbye to eggs, switch to high-quality eggs (pastured) raised in a healthier, more natural environment. Also, cook your eggs thoroughly. Heat can change the structure of egg proteins, which can reduce allergenic properties. Finally, test different egg breeds. If available, see if your tolerance improves (e.g. duck eggs).
4. Beans
Soy products (tofu, tempeh, soy milk, edamame) are healthy, but can cause reactions. Let’s take a closer look at how soy affects your diet and sleep.
- Diabetic effects. Soy products can affect your blood sugar levels. And these fluctuations can affect the quality of your sleep!
- Soy protein. Soybeans contain proteins that can act as allergens. The proteins, especially glycinin and beta-conglycinin, can trigger an immune response (shown by bloating, gas, and diarrhea).
- Phytate. Beans contain phytates, a compound that can interfere with mineral absorption. This interference can contribute to nutritional imbalances and potentially affect overall health (including sleep).
- Isoflavones: Soy products are rich in isoflavones, plant compounds with estrogen-like properties. For people with hormone-sensitive conditions or imbalances, this can potentially lead to disruption of sleep patterns, contributing to symptoms such as hot flashes and mood swings.
- Lectin. Finally, soybeans contain lectins, which are proteins that bind to the lining of the digestive tract and potentially cause inflammation or irritation. This irritation can lead to stomach symptoms that can disrupt sleep.
5. Nuts
Tree nuts (such as peanuts, cashews, and walnuts) are well-known allergens that can cause a variety of reactions. Symptoms such as hives, itching, or swelling/histamine reactions can make it difficult to sleep. and It’s challenging. Nuts are also rich in nutrients like healthy fats and fiber, but they are difficult to digest and can irritate the digestive tract, especially if you eat a lot of them before bed.
6. Citrus fruits
Citrus fruits may not be like that though trite Although they are allergens, they can still cause problems for some people! Oranges, grapefruit, and lemons. The acidity of these fruits can lead to acid reflux, which is when stomach acid flows back up into the esophagus, especially when you are lying down. This can cause a burning sensation that can keep you awake and prevent you from sleeping. If you find that citrus fruits affect your rest, it may help to reduce your fruit intake (especially in the evening).
Do you enjoy fruit? Try cherries (if they are in season), peaches, kiwi, bananas, and berries. These options are rich in everything from melatonin and serotonin to magnesium and antioxidants, all of which can help regulate sleep patterns and support your sleep-wake rhythm.
7. Artificial additives and preservatives
Finally, artificial ingredients. Artificial additives and preservatives in ultra-processed foods can disrupt your sleep. Think artificial colors, flavors, and too much sodium (often added to make foods last longer and taste better!). But these additives can upset your stomach or cause allergic reactions. Ultimately, this can make it harder to fall asleep or stay asleep. High sodium levels can lead to water retention and high blood pressure, which can cause you to wake up more often during the night. Choosing less processed whole grains can help avoid these problems.
Try grain-free granola instead of high-carb cereal, a tasty oatmeal chocolate chip cookie instead of a boxed cookie, a cleaner protein bar instead of a sugary bar, or a few mezcal dates with nut butter and salt.
Do you think you have a food sensitivity?
If you think food sensitivities might be affecting your sleep, try keeping a food diary to track what you eat and how you feel. Identifying and eliminating problematic foods can help you improve your sleep quality. But how do you know if food sensitivities are affecting your sleep? Look for these signs:
- I feel tired even after sleeping soundly all night
- Difficulty falling asleep or staying asleep
- Mood changes or increased anxiety
- Digestive problems such as bloating or gas
- Skin problems such as eczema or acne
- Headache or brain fog
Beyond Food: Blood Sugar and Sleep
Don’t forget about your blood sugar to complete this perfect cycle. Late-night snacks or sugary desserts can cause your blood sugar to spike and then crash at night, leading to restless sleep. Eat a balanced dinner with 20-40 grams of protein, one or two healthy fats, and a high-fiber carbohydrate like butternut squash or black beans. If you do enjoy a snack before bed, choose something like a handful of nuts with berries, a slice of sharp cheddar cheese with dark chocolate, or a chia pudding with nut butter. The best sleep is just a meal (or snack) away!
