Did you ever notice how a heavy dinner makes you feel sleepy and weighed down? Or how skipping breakfast saps your energy levels all morning? This is because what we eat is directly connected to how well we sleep and how we feel during the day. Contrary to popular belief, nutrition isn’t just about keeping our bodies healthy; it plays an equally vital role in fuelling our brains and keeping our internal “battery” in a balanced state.
The connection might seem surprising but when it comes to sleep, our diet can either be our best friend or worst enemy. When we include foods rich in magnesium, like almonds or spinach, we help in calming our nervous system, which in turn helps us fall asleep faster. Similarly, tryptophan, an amino acid found in foods like turkey, milk, and bananas, assist the brain in producing melatonin- the main hormone that regulates sleep. This explains why our elders used to insist on a warm glass of milk at bedtime!
At the other end of the spectrum, caffeinated foods like tea, coffee, and chocolate acts as a stimulant to our system. If we consume these late in the evening, our bodies feel it’s daytime and end up staying awake. Another cause of restless sleep patterns are sugary snacks which cause our blood sugar to spike and crash.
Another important aspect impacted by what we eat is our energy levels. Whole grains, fruits, and vegetables provide slow-releasing carbohydrates that keep us feeling full for longer periods and our energy steady throughout the day. While junk foods containing with sugar and unhealthy fats provide a quick burst of energy followed by a “crash” that leaves us feeling sluggish. Similarly, proteins, found in eggs, beans, and fish provide amino acids that help build neurotransmitters, the brain chemicals that keep us alert. Healthy fats from nuts and seeds assist in the absorption of vitamins that keep the brain sharp.
Did you know? The brain uses about 20% of the body’s energy even though it makes up only 2% of your body weight.
Another important thing that impacts our sleep and energy levels is hydration. Even mild dehydration results in fatigue, headaches, and poor concentration levels. Hydrating our body keeps our energy up and also supports better sleep by regulating the body temperature.
Pro tip: The next time you feel tired in the afternoon, have a glass of water- it could just be that simple! Nutrition, energy and sleep are like best friends-when they get along, you feel unstoppable. A balanced diet containing the right foods us sleep better, which automatically means we wake up feeling refreshed and energetic. What we eat today, determines how we sleep tonight and how energetic we feel tomorrow!
