Two factors that are essential for our health are DIET and SLEEP, and these two behaviors significantly influence each other. Lack of sleep leads to increased food consumption and poor diet quality, which results in weight gain, while diet affects sleep through melatonin and its biosynthesis from tryptophan.
Melatonin and Tryptophan
The pineal gland is an endocrine gland located in the center of the brain. It is a secretory gland in which cells (pinealocytes) are responsible for the production of melatonin, a hormone responsible for circadian rhythm and sleep. The starting product of melatonin biosynthesis is tryptophan (an exogenous amino acid), which is converted into serotonin under the influence of hydroxylase, and then converted into melatonin as a result of subsequent transformations. It should be remembered that tryptophan is an exogenous amino acid, so our body is not able to produce it and we must supply it through our diet. For proper melatonin synthesis, an adult should consume about 5 mg of tryptophan per 1 kg of body weight.
What foods should you eat to sleep better?
It is worth ensuring that our dinner includes foods rich in tryptophan, such as lean poultry, fish, dairy products (which also contain calcium in addition to tryptophan), eggs (one 70 g egg contains approximately 119 mg of tryptophan), legume seeds (ideal for people who do not eat meat or limit their meat consumption—100 g of soybeans contain 608 mg of tryptophan) and fruits and vegetables (the popular belief that fruit should only be eaten before noon is a myth. We can safely eat bananas, kiwis, avocados, and spinach. They are a source of fiber and antioxidants that promote restful sleep). A study conducted by Marie-Pierre St-Onge (Institute of Human Nutrition, Columbia University Medical Center, New York) showed that a diet rich in dietary fiber can significantly improve the amount of deep sleep. The results indicate that higher fiber intake can effectively help stabilize metabolic and hormonal processes that significantly affect our sleep. It is also important to remember to stay hydrated, as hydration is essential for the proper functioning of the body and also contributes to better sleep quality.
What products should be avoided before bedtime?
First and foremost, avoid consuming CAFFEINE before bedtime, as it can impair the onset and maintenance of the later stages of sleep. Studies have shown that caffeine consumption reduced total sleep time by 45 minutes and sleep efficiency by 7%, with a 9-minute increase in sleep onset latency and a 12-minute increase in wakefulness after sleep onset. To avoid reducing total sleep time, coffee (107 mg per 250 ml) should be consumed at least 8 hours before bedtime, and a standard serving of a pre-workout supplement (217.5 mg) should be consumed at least 13 hours before bedtime. It is also important to limit ALCOHOL consumption before bedtime. Many people drink alcohol before bedtime, believing that it helps them relax and fall asleep, but we confuse sleep with a state of calmness. The truth is that after consuming alcohol, we do not fall asleep faster naturally, but only lose consciousness. In addition, alcohol disrupts our sleep and causes us to wake up more often during the night, so overall we sleep much less.
When should you eat your last meal of the day to sleep better?
The best time to eat your last meal depends on your biological clock. Everyone has their own biological clock that depends on the rhythm of our day. The biological night begins when the level of melatonin in the body increases. People who fall asleep around 10:00 p.m. reach the beginning of the increase in melatonin concentration as early as 8:00 p.m. People who go to bed around 1:00 a.m. have a later increase in melatonin levels, so they should eat dinner much later. Dinner at 10 p.m. will be late for people with melatonin levels rising at 8 p.m., while dinner at the same time will be early for those who go to bed at 1 a.m. Therefore, it is best to eat your last meal at least 2 hours before going to sleep.
Herbal supplements that facilitate falling asleep and support the nervous system
Sleep quality can be improved using a variety of remedies, such as infusions, syrups, or tablets. However, it is important to remember that they should be used as directed and, preferably, after consulting a specialist. Herbal preparations are often used to treat insomnia, e.g., from hop cones (the lupulin contained in hop cones helps restore calm, soothes the nerves, and has a soporific effect by hindering the transmission of stimuli to the central nervous system). Valerian (also known as valerian. Bioactive compounds such as valepotriate, valerenic acid, and valeric acid help reduce nervous system activity, reducing stress and anxiety, which makes it easier to fall asleep and prolongs sleep. Lemon balm, another plant with relaxing and soothing properties, which relieves stress, calms and reduces anxiety, making it easier to fall asleep. Passionflower, which has anti-anxiety properties and improves sleep quality by prolonging the REM phase, allowing us to feel more rested after waking up. Chamomile contains apigenin, a flavonoid that has anxiolytic properties and acts as an antagonist of GABA A and GABA C receptors, its effect is similar to that of many sleeping pills.
It is worth remembering that herbal preparations, along with other medications, can cause undesirable effects, and overdosing on them can be very dangerous, especially in older people.
So what is a rational approach to supplementation that will help you fall asleep faster and sleep longer?
It is best to start using one of the supplements for about a week (provided that it does not cause any side effects; if any appear, discontinue use immediately) and see how it affects your body. If it does not work after a week, it is worth trying another supplement.
The effect of adaptogens on sleep quality
Adaptogens are substances, mainly of natural origin, that increase the body's resistance to biological, physical, and chemical stressors, facilitating the body's adaptation to prevailing environmental conditions. According to the definition of the European Medicines Agency (EMA), adaptogenic substances may have the ability to normalize bodily functions and strengthen systems exposed to stress. They are also said to affect health by protecting against many environmental factors and emotional states. One of the most popular adaptogens today is Ashwagandha, commonly known as Indian ginseng or winter cherry. Some of the most important biologically active components of Ashwagandha are alkaloids, steroid lactones, and saponins. The main use of extracts from the roots and leaves of winter cherry is to alleviate the effects of stress. Extracts from the root and leaves of Ashwagandha counteract anxiety and stress, which has been confirmed by numerous clinical studies. It has also been observed that it improves sleep quality in both insomniacs and completely healthy people. In addition, it has been proven to reduce oxidative stress in conditions of sleep deprivation. Therefore, Ashwagandha may be helpful in combating insomnia.
Summary
Both sleep and healthy eating play an important role in maintaining good health and well-being. These two factors significantly influence each other, so it is worth ensuring you have a proper diet and avoiding products such as caffeine and alcohol before going to sleep, while including foods rich in tryptophan and fiber in your evening meal. It is best to eat your last meal at least 2 hours before going to sleep. Herbal supplements can also be a good aid in the struggle for better sleep, but remember to use them as directed. Remember - "As you make your bed, so you must lie in it."
Bibliography:
1. https://pubmed.ncbi.nlm.nih.gov/36870101/
2. https://up.lublin.pl/wp-content/uploads/2024/10/Wybrane-zagadnienia-z-zakresu-produkcji-surowcow...-t.-4.pdf#page=16
3. https://dietetycy.org.pl/dieta-na-dobry-sen/
4. Podcast - Best Supplements for Improving Sleep | Dr. Andrew Huberman
5. Podcast - Does Alcohol Affect Your Sleep? | Matt Walker & Andrew Huberman
https://dietetycy.org.pl/co-jesc-na-noc/
https://food-forum.pl/artykul/czy-dieta-moze-miec-wplyw-na-jakosc-snu-wzajemna-korelacja-pomiedzy-jakoscia-snu-i-dieta
https://pubmed.ncbi.nlm.nih.gov/38004130/
9. Podcast - Coffee & Sleep: How Does Caffeine Work & Its Effects on Sleep | Matt Walker & Andrew Huberman
https://apcz.umk.pl/QS/article/download/41868/34422/104545
Prepared by
Victoria Kubicka
