Nutrition plays a significant role in regulating hormones in our body that are involved in the sleep cycle.

• Written by Nivedita M
• With quotations from Dr. Satyanarayana Mysore (HOD Pulmonology, consultant in sleep medicine, and a lung transplant physician) and Dr. Vivek Padegal (senior adviser and Director of the pulmonary services and sleep medicine)

Certain micronutrients, such as zinc, magnesium, and some vitamins, are believed to aid in promoting sleep.

Experts advise against eating an affluent meal before time to go to bed. The food we consume does not just provide energy but also affects how well we sleep. This is because the body needs about two hours to digest food. Additionally, if the food you eat is oily and oily, it may cause adverse effects on your digestive system and your sleep.

The importance of macro and micronutrients

The food we consume is generally divided into micro and macronutrients. Macronutrients are composed of carbohydrates and proteins and fats, and micronutrients are composed of minerals and vitamins.

After eating, the body produces insulin as a response to food. As a result of the hormone, amino acids are taken into the muscles and brain.

“Tryptophan (precursor to melatonin which is a sleep-inducing hormone) along with other amino acids are absorbed by the brain. They’re responsible for the increased production of melatonin. They also slow the brain’s activity and increasing the activities of the sleep-promoting centre,” explains Dr. Satyanarayana Mysore, HOD pulmonology, consultant in sleep medicine, and a lung transplant doctor, Manipal Hospitals Bengaluru, during an event in the Edge of Nutrition Summit 2023 hosted by Happiest Health.

He explained that the production and control of the hormones involved are affected by the food we eat.

Certain micronutrients such as zinc, and magnesium, and specific vitamins, have been proven to aid in sleep. “In certain sleep disorders like restless legs syndrome we often check for the iron and magnesium levels and supplement in the case of deficiency,” added another panelist on the summit, Dr. Vivek Padegal, Director and senior consultant of sleep medicine and pulmonary services, Fortis Hospital, Bengaluru.

Do you need to supplement with melatonin in the event of trouble sleeping?

An easy answer is that there isn’t. Melatonin is naturally produced via the pineal gland (in the brain) in response to dark and dark environments. Through the ages, our ancestors were taught by nature to go to sleep when the night sky became dark, and our clocks of the day were created according to the rhythms of nature, according to Dr Mysore.

But, melatonin supplementation is not new. We understand what melatonin can do in the last few years (50-60 decades). Thus, “Supplementation if any has to be for a sound scientific purpose, clinical indications are there,” said Dr. Mysore.

Dr. Padegal explained that melatonin supplementation alone will not help you to return to a regular sleeping pattern. It should be supported by exposure to light to help to ingrain the effects of this, he said.

Do you need to eat food before going to bed?

It also increases the time it takes to fall asleep (time needed to sleep) and reduces sleep quality. This results in hypertension, obesity and other health issues. It’s a vicious cycle.”

“One requires a gap of between 2-4 hours between meals and bed. Therefore, as the day goes by, it’s important to cut down on carbohydrates and saturated fats, and toward the end of the day, one should eat food items that contain higher fiber and lower carbs,” added Padegal.

Takeaways

• Food or nutrition, the food we eat, plays an essential role in getting high-quality sleep.
• Micro and macronutrients in our diet play a role in the control of hormones that can either improve or hinder our sleep.
• Supplements to improve sleep should be taken only after consultation with your doctor.
• It’s crucial to keep an interval of minimum 2 to 3 hours between eating and before going to bed.