how nutrition and routine unlock better sleep and overall health
a recent national survey commissioned by my fitness pal fitness app revealed that nine in 10 canadians struggle with falling asleep and just over half say they’re not getting enough sleep.
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the longer-term issues of sleep deprivation affect your heart and brain, like cardiovascular disease, dementia, mood, anxiety and depression.
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let’s be honest. how many of us are snacking on potato chips at night by the tv? or spooning ben and jerry’s ice cream (like the new an éclair affair flavour) right out of the pint container? according to international sleep expert and neurologist dr. chris winter, good nutrition habits are intrinsically linked to getting good sleep. for one, people are less likely to reach for unhealthy convenience foods like take-out or microwave dinners when they’re well-rested, and what and when we eat can also improve our sleep quality.
and if you’re raiding your son’s pocky stash and eating the whole box of the chocolate-dipped cookie sticks before bed (personal confession here), what’s happening?
“probably very little,” winter says. “the bigger question is, what if i eat pocky every night before i go to bed and have since i was a kid and i’m 43-years-old? it’s that compound interest kind of thing. when we talk about sleep as it relates to the population in general, eating pocky is not so great for your sleep.”
winter says good sleep is influenced by good lifestyle habits that make up a consistent routine. a sweet treat before bed once in a while is perfectly fine, but do it often enough, those sugar-laden empty calories could disrupt your night-time rest. they raise your blood sugar and rev up your digestion at a point when your body and brain need to slow down and recover to do it all again tomorrow.
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a recent national survey commissioned by my fitness pal fitness app revealed that nine in 10 canadians struggle with falling asleep and just over half say they’re not getting enough sleep. and 90 per cent agree that good quality of sleep positively impacts their lives. more than half recognize that sugary foods and beverages have a negative impact on their sleep quality. the company has launched a sleep integration feature to its fitness app so that people can track their sleep data alongside their food diary and nutrition information to have a better understanding of what works for them.
as winter points out, there isn’t a one-size-fits-all solution for everyone to get consistent quality sleep, but taking a closer look at eating habits is one area to zoom in on when many of us are ready for a health “reset” for the new year.
for someone that has 25 years of experience treating sleep troubles and two books under his belt, the sleep solution and the rested child, he has a more laid back attitude about the modern obsession with getting a great sleep. he counsels pro athletes on sleep and performance enhancement tips and has helped thousands of patients over the years at his clinic in charlottesville, virginia. he encourages people to be less anxious about their sleep difficulties and make lifestyle and environment changes before opting for sleeping pills. he also shares numerous insights (and jokes about bedhead) on his popular sleep unplugged podcast.
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are we sleep-deprived?
“we probably on average we sleep a little under where we should be. i think that there’s lots of things that influence that, technology certainly influences it,” he says. the typical method is to avoid using electronics for an hour or more before bed and put devices in a drawer so you’re less tempted to check them.
“when you’re working and trying to make a mortgage payment and finally everything is done for the day and you can either go to bed and get your seven or eight hours of sleep or you can stay up and watch the season finale of the gilded age.”
basically, people want a little time for themselves, so it’s difficult to prioritize sleep. one night of five-and-a-half hours may feel like it doesn’t really affect you one way or the other because you’re fine the next day. but when that deficit is compounded over decades, people can experience the associated problems.
of those, he says the worst immediate concern is excessive sleepiness where you have to fight off your body’s drive to sleep. the result can be automobile accidents, workplace injuries and things where just a quick lapse in judgment happens because you only slept four hours last night.
the longer-term issues affect your heart and brain, like cardiovascular disease, dementia, mood, anxiety and depression.
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a recent study led by the university of houston has revealed the profound effect of sleep deprivation on emotional function. the research, representing data synthesis of more than 50 years, demonstrates how even slight sleep deficiencies can significantly diminish positive emotions like joy and happiness, while amplifying anxiety symptoms of rapid heart rate and excessive worrying.
what could we be doing differently to feel well-rested and energized for 2024?
“consistency is important, trying to wake up and start your day at the same time, which generally means you’re going to expose yourself to light at the same time every day and eat breakfast at the same time every day,” he suggests. “when we have inconsistencies in our sleep, we get up some days at seven, while other days on the weekend we get up at noon, it’s a problem not only in terms of our sleep, but our general health.”
he points to shift workers as struggling with more health and sleep-related problems than individuals who are not. new research in advances in nutrition has shown that shift workers on rotating schedules eat more erratically and frequently than day workers, snack more at night, and consume fewer healthier foods with potentially more calories.
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disrupting the body’s natural circadian rhythm through shift work may also increase the risk of colorectal cancer, a malignancy with strong ties to lifestyle factors, according to a 2023 review of multiple studies published in the journal of investigative medicine. authors say contributing factors include exposure to artificial light at night, and complex hormonal and genetic interactions.
as winter stresses, introducing consistency in sleep schedules, along with meal schedules and exercise are all really important. his son attends the u.s. naval academy and winter says that the lifestyle structure and routine at the academy is optimal for great health.
and he highlights consistent exercise as a top priority for improving sleep. he runs regularly with his two dogs that spur him to get outside even in dreary weather.
“it’s all about variables that you can control. so, if you’re controlling your schedule, you’re controlling your exercise, and you can also control what you eat.” he talks about the relationship between the gut microbiome – the human digestive-tract associated with microbes – and sleep. in other words, “you sleep what you eat” and we need to understand more about the connection. healthy eating also helps deliver more energy, boost mood and immunity – things we all want for a great 2024.
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“people think about food as being important in nutrition, and they think about sleep as being important, but i don’t think they make the connection that when you sleep well, you tend to eat differently than when you don’t. and when you eat certain foods, it supports sleep better than others. there’s cross movement between those two things. when you’re tired, you’re going to be gravitating toward sugary foods for quick energy versus when you’re sleeping well and exercising well, you tend to choose healthier foods that support sleep better.”
foods high in tryptophan, an essential amino acid, have been shown to improve sleep quality, especially high-protein choices like grains, nuts, eggs, cheese and fish, along with tofu and soy.
how does alcohol rate when it comes to sleep enhancement?
a drink before bed can get you unconscious fast because of its sedative properties, but the sleep quality you experience through the night before the alarm goes off likely isn’t all that great. it can reduce the length of restorative rem sleep, or rapid eye movement sleep, and cause night wakefulness. “i don’t think i’ve ever had a patient who we’ve gotten to stop drinking who has come back and said, ‘well, i did it, but certainly it’s not helping me feel any better.’ it always does. it’s always a positive.” winter’s advice is to keep alcohol for special social occasions and don’t use it as a sleep aid.
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another important question for a sleep expert has to be his take on coffee, since so many people rely on the buzz. recent statistics say canadians consume an average of 2.7 cups of coffee per day.
“coffee and caffeine is great. i love it,” winter says. “if you took it away from me, i wouldn’t suffer, but i just like the ritual of it so much.” he also points out that caffeine is a performance enhancer for athletes, so the main consideration is being selective about when you have it. caffeine is a stimulant that can improve muscle activity through activation of the central nervous system. however, if you’re not heading out to train for a sport, drinking it close to the time when you want to sleep probably has a negative impact, he says.
“even if you’re one of those people who say, ‘i can drink a pot of coffee before i go to bed, it doesn’t impact my sleep.’ it probably does. “
should we snack at night or fast after dinner until morning breakfast?
again, it depends on the individual and their schedule. his general rule is to avoid food in the couple hours before bed. however, he doesn’t recommend going to bed hungry. so if you need a snack, opt for foods that support sleep: hummus and pita, some dried cherries, a bowl of cereal with some milk, chamomile tea are ones he often suggests.
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“snacking can be fine. just make it healthy and keep it relatively small.” on occasion, have a few potato chips, which happen to be his favourite tv-time indulgence.
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