Diet and Sleep: How Diet Can Help Fight an “Insufficient Sleep Epidemic”

It turns out that many of us are probably not getting the minimum recommended amount of sleep. A recent study by healthcare provider Benenden Health found that 68% of adults in the UK cannot get seven hours of uninterrupted sleep, with the average nightly sedentary being just six hours. “Our research has revealed an epidemic of insufficient sleep across the UK.”‘ reflected Benenden Health matron Cheryl Lythgoe, pointing out the negative impact that lack of sleep can have on our mental and physical well-being.

Data from the British Nutrition Foundation shows that this problem is not limited to the adult population. A survey conducted by the BNF found that 43% of adults report not getting the recommended seven hours of sleep the night before. Worryingly, this trend also applied to children: 32% of primary school-age children and 70% of secondary school students reported that they were missing out on nine hours of sleep a night. In addition, 80% of adults and 44% of high school students reported waking up at least once in the previous night.

Poor sleep linked to poor health

A wealth of research links poor sleep to a variety of health problems. “The associations between insufficient sleep and poor health are independent of energy intake and level of physical activity, suggesting that sleep itself is important,”​ according to Jesús Martínez Gómez, researcher-in-training at the Cardiovascular Health and Imaging Laboratory of the Spanish National Center for Cardiovascular Research (CNIC). At the European Society of Cardiology (ESC) congress earlier this year, Martínez Gómez presented the results of his work linking problematic sleep to an increased likelihood of being overweight or obese in teenagers.

Martínez Gómez emphasized a strong link between weight and sleep. Compared to optimal sleepers, very light sleepers were 21% and 72% more likely to be overweight or obese at ages 12 and 14, respectively. Short sleepers were more likely to be overweight or obese than optimal sleepers at 12 and 14 years of age, at 19% and 29%, respectively. Similarly, both very short and short sleepers at 12 and 14 years had higher mean scores for metabolic syndrome compared to optimal sleepers. “Our study shows that most teens don’t get enough sleep and this is linked to obesity and characteristics that promote weight gain and potentially set them up for future problems,”​ Martinez Gómez warned.

In adulthood, this can lead to a higher risk of obesity and related noncommunicable diseases, such as type 2 diabetes and heart disease. Additional research presented at the ESC 2022 conference suggests that up to nine in 10 people have “suboptimal” sleep patterns, which the researchers say are linked to a higher chance of heart disease and stroke. The scientists estimated that seven out of ten of these cardiovascular diseases could be prevented if everyone got a “good” night’s sleep.

“Our study illustrates the potential of a good night’s sleep to maintain heart health and suggests that improved sleep is associated with a reduced risk of coronary artery disease and stroke. We have also found that the vast majority of people have trouble sleeping,‘ commented Dr. Aboubakari Nambiema from INSERM (the French National Institute for Health and Medical Research). “Given that cardiovascular disease is the leading cause of death worldwide, greater awareness of the importance of good sleep in maintaining a healthy heart is needed.”​

Sleep quality changes what we eat and how we metabolize it

Why is poor sleep linked to increased weight and related health problems?

One contributing factor is that a lack of sleep alters the foods we crave and can negatively impact eating habits, including higher calorie intake and more frequent snacking on less healthy foods. Even mild sleep deprivation increases hunger and alters appetite hormones, pushing people toward higher-calorie options. Some studies suggest that sleep deprivation can alter our motivation and reward drivers, making unhealthy “comfort” foods more appealing beforehand and more filling after consumption.

Research published in Experimental PhysiologyWake/sleep cycles have been found to cause metabolic differences and change our body’s preference for energy sources. Researchers discovered that people who stay up late have a reduced ability to use fat for energy, which means fats can build up in the body and increase the risk of type 2 diabetes and cardiovascular disease.

These metabolic differences relate to how well people who stay up late versus those who wake up early use insulin to encourage glucose uptake by cells for storage and energy use. People who want to be active in the morning rely more heavily on fat for energy and are more active during the day with higher aerobic fitness than people who are active at night. “The differences in lipid metabolism between ‘early risers’ and ‘night owls’ indicate that our body’s circadian rhythm (wake/sleep cycle) may affect how our body uses insulin. A sensitive or impaired ability to respond to the hormone insulin has major implications for our health.”‘ explained lead author Professor Steven Malin of Rutgers University.

There’s a danger that this link between poor sleep and junk food cravings could set off something of a vicious circle, because what we eat also affects the quality and duration of our sleep.

What to eat for a good night’s sleep

While factors from stress to blue light all contribute to disrupted sleep patterns, there are some clear do’s and don’ts when it comes to nutrition. Stimulants like caffeine, for example, get your heart racing, increase alertness, and can take hours to wear off — meaning consumption can have a big impact on how quickly you fall asleep.

There’s a long-held belief that warm milk helps you sleep, and in fact, whole milk is one of the greatest sources of tryptophan, including 732 milligrams per liter. However, not all protein sources are as helpful. The National Sleep Foundation suggests that big meals and high-protein foods can keep you awake if eaten before bed because digestion slows down at night.

Perhaps even more misunderstood is the link between alcohol and sleep, as many people believe that a nightcap can aid sleep. The BNF found that nearly one in 10 adults consumed alcohol before bed. About half (52%) who do say they fall asleep within 10 minutes, compared to 61% who do not consume alcohol. Alcohol also affects the quality of sleep, and nearly half of adults who drank alcohol before bed woke up two or more times during the night, compared to 38% of those who didn’t. While only 29% of all adults surveyed by the BNF reported waking up “rested”, this figure was even lower for those who drank alcohol before bed, at 20%.

Eating sugar can also be overstimulating, with a 2016 study concluding that people eating a high-sugar diet tended to sleep less deeply and be more likely to wake up at night. Researchers suggest that a diet high in sugar, saturated fat, and processed carbohydrates can disrupt sleep, while what’s generally considered healthier diets — higher in plants, fiber, and foods high in unsaturated fat — appears to have the opposite effect .

A University of Michigan study shows that eating fruits and vegetables can help with insomnia. According to industry group British Berry Growers, mixed berries are “particularly” beneficial for sleep. Raspberries are high in melatonin – the hormone that regulates our sleep-wake cycle – and blueberries are a source of tryptophan, an essential amino acid that helps produce melatonin.

What other ingredients and innovations fill this need?

To date, there are no approved health claims related to diet and sleep. Still, there are a number of ingredients that are popularly associated with improved sleep.

This connection is evident in recent product launches such as OHMG Magnesium Water, which claims to be the world’s first drink to contain three types of magnesium. OHMG links its drink to health benefits such as “reducing fatigue and fatigue” and “better sleep.”

Horlicks, on the other hand, has taken a more traditional approach to entering the sleep aid market through a new line of Blends shakes. It boosts the Healthy Sleep SKU with vitamins B12, B6 and C – all of which are said to be associated with “reduced fatigue” – and also includes the traditional herbal remedies chamomile and valerian in its formulations.

Elsewhere, CBD has proven to be a trending hit with consumers seeking that elusive good night’s sleep, as evidenced by the onslaught of “relax” drinks and snacks containing the ingredient. Goodrays is one such innovator hitting the shelves. The Challenger brand has just secured a listing on the UK’s largest supermarket group, Tesco.

“Our mission is to make quality CBD accessible, well known and understood and to be listed on Tesco, the UK’s largest retailer, is truly a dream come true. It’s incredibly exciting to support the next wave of innovation in functional beverages and it shows that the health benefits of CBD are becoming increasingly accepted.”​ Founder Eoin Keenan was thrilled.