How Good Sleep and Nutrition Affect Each Other

Date: September 15, 2023

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Charming girl in striped pajamas laughs and keeps alarm clock. Woman in sleep mask poses with pillow

Sleep and nutrition are two important pillars of health. When we get enough sleep, our bodies are better able to repair and restore themselves. A healthy diet gives our bodies the nutrients they need to function properly.

Additionally, the NIH (National Institutes of Health) states that while you sleep, your body supports healthy brain function and keeps you physically fit. Over time, getting insufficient sleep can increase your risk of developing chronic (long-term) health issues.

Around 55 percent of Indians aren’t getting enough sleep or are sleeping for less than 6 hours, according to a nationwide study by LocalCircles; it is indeed a major health crisis. It doesn’t show its effect all of a sudden but makes a negative impact slowly but surely on the body and health.

Several studies have suggested that good sleep and nutrition are closely connected. For example, studies have shown that people who get enough sleep are more likely to make healthy food choices and less likely to overeat. Moreover, they are more likely to have a healthy body weight. You should also know that adequate and quality sleep supports growth and development in kids and teenagers.

On the other hand, poor sleep habits can lead to unhealthy eating habits. When we are sleep-deprived, we are more likely to crave sugary foods and drinks, leading to weight gain and other health problems connected with nutrition. After knowing this, you may want to know about the connection between sleep and nutrition. Let’s discuss it!

How Good Sleep Affects Nutrition

Nutrition and sleep are connected because of food. Good sleep can help us make healthy food choices in a few ways. Think about it, when we are well-rested, we are better able to focus and make decisions. On the other hand, poor sleep can lead to unhealthy eating habits in a few ways. When we are sleep-deprived, we are more likely to crave sugary foods and drinks. This is because sugar provides a quick and easy energy boost, which can help us feel more alert when we are tired.

Moreover, poor sleep can lead to emotional eating. When sleep-deprived, we are more likely to feel stressed, anxious, and depressed. These negative emotions can make us more likely to overeat to cope.

However, good sleep helps regulate our appetite hormones. According to Allo, sleep deprivation increases levels of the hunger-arousing hormone. When we are well-rested, our bodies produce more hormones that make us feel full and less of the hormones that make us feel hungry. It can help us eat less and maintain a healthy weight.

Additionally, good sleep helps improve our mood. When well-rested, we are more likely to feel motivated and in control of our eating habits. It makes it easier for us to stick to our healthy eating goals.

Sleep Quality and Food Quality

Sleep quality plays a pivotal role in determining the nutritional decisions we make. Inadequate, uneasy, or poor sleep, characterized by frequent awakenings, restless nights, or insufficient deep sleep, can disrupt the delicate balance of hormones regulating hunger and satiety. When sleep quality is compromised, the body tends to produce more ghrelin, the hormone responsible for stimulating appetite, and less leptin, which signals fullness. This hormonal imbalance can trigger intense cravings for sugary, fatty, and calorie-dense foods.

Furthermore, inadequate sleep impairs the prefrontal cortex, the brain region responsible for rational decision-making. According to BMC Neuroscience, sleep deprivation leads to a loss of functional connectivity in frontal brain regions.

 This cognitive impairment can lead to impulsive food choices, favoring instant gratification over long-term health. To foster better food choices, prioritizing restorative sleep is essential, as it equips us with the cognitive tools needed to make thoughtful and nutritious dietary decisions.

How to Improve Your Sleep and Nutrition

Now that you know the connection between sleep quality and food, eating habits, and nutrition, you will want to make the necessary adjustments to achieve better nutrition and health. 

 You can take a variety of actions to enhance your nutrition and sleep, including:

  1. Set and maintain a consistent sleep schedule, aiming for regularity, even during weekends.
  2. Develop a calming bedtime ritual to assist in unwinding before sleep.
  3. Steer clear of caffeine and alcohol before bedtime, as they can disrupt your sleep cycle.
  4. Ensure your bedroom is dim, peaceful, and comfortably cool.
  5. Engage in regular physical activity, but refrain from vigorous exercise too close to bedtime.
  6. Opt for a nutritious diet, emphasizing consuming fruits, vegetables, and whole grains.
  7. Minimize your consumption of processed foods, sugary beverages, and unhealthy fats.
  8. Avoid screen usage on smartphones, laptops, or TV right before bedtime.
  9. Consider reading a book or practicing relaxation techniques instead of screen time before sleep.

Following the above steps can improve sleep, nutrition, and overall health.

Improving Sleep Through Diet

In addition to establishing healthy sleep habits, several foods are known to promote better sleep quality. Incorporating these items into your diet may contribute to more restful nights. 

The following foods can help you sleep better:

  1. Dairy Products: Dairy items are rich in tryptophan, a substance that stimulates the release of melatonin, a hormone vital for regulating sleep. According to MedicinePlus, the human body uses tryptophan to aid in melatonin production. It helps regulate the sleep-wake cycle.
  2. Nuts and Bananas: Both nuts and bananas are recognized for their sleep-enhancing properties.
  3. Almonds: Almonds offer a healthy snack and contain melatonin, aiding sleep regulation.
  4. Turkey: Turkey is believed to support improved sleep due to its tryptophan content.
  5.  Kiwi: Research suggests that consuming Kiwi may positively impact sleep quality.
  6. Chamomile Tea: Watermelons, Pistachios, Walnuts, White Rice, Bananas, and Prunes: These foods have alleviated insomnia and promoted better sleep.
  7. Milk, Fatty Fish, Tart Cherry Juice, and Kiwi Fruit: These items may favorably influence sleep patterns.

It’s important to recognize that individuals can respond differently to these foods, and their effects may vary. Before making significant dietary changes, it’s advisable to consult with a healthcare provider, especially if you have specific sleep concerns or dietary restrictions. Combining healthy sleep practices with a balanced diet can maximize your chances of enjoying restorative and rejuvenating sleep.


In conclusion, the intricate relationship between sleep and nutrition significantly impacts our overall health. Quality sleep promotes better dietary choices, while poor sleep often leads to unhealthy eating habits. To enhance both, maintain a consistent sleep schedule, create a calming bedtime routine, and foster a sleep-friendly environment.

Simultaneously, opt for a balanced diet rich in fruits, vegetables, and whole grains, limiting processed foods. Prioritizing these pillars not only aids in maintaining a healthy weight but also lowers the risk of chronic diseases, ultimately boosting overall well-being. Recognizing this connection empowers us to make more conscious choices for a healthier life.

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