How to get a better nights sleep

The importance of sleep is often underestimated in terms of diet and lifestyle conditions. Numerous studies have highlighted the relationship between lack of sleep and prevalence of diseases, such as diabetes and obesity. Studies have shown a significant association between short sleep duration and insulin resistance. Insulin resistance is when the body’s hormone insulin is unable to work as effectively at taking sugar from the blood into cells, so we are left with high blood glucose and high insulin levels. This enters us into positive feedback loop of increased insulin, which increases oestrogen, which increases fat storage and then feeds back and increases insulin again. Also, certain conditions can impact the quality of sleep you are getting. For example, a study of obese adolescent girls with PCOS showed that there was a significant reduction in the percentage of rapid eye movement (REM) sleep and percent of sleep efficiency.

So given the importance of sleep on not only the prevention but also the management of many diet related diseases, what can we do on a daily basis to improve it?

Low GI dinner

Glycemic index (GI) is the rate at which our blood glucose levels rise after eating carbohydrate containing foods. When we consume a meal high in simple carbohydrates, we will see a sharp increase and then decrease in our blood glucose levels. When we consume a meal with complex carbohydrates, protein and fibre, our blood glucose levels will increase but at a much slower rate and over a longer period of time, avoiding the big drop. The issue in terms of blood glucose levels and sleep is that when our body has low blood glucose levels, for example in the ‘drop’ after a high GI meal, we need to find a way to increase these levels again. This can come in the form of hunger (hello midnight snack) or increase in norepinephrine and cortisol hormones to release glucose from our cells. The function of cortisol is to prepare our body for possible danger so it makes sense that if there is an increase in cortisol levels we’re likely to waken from that beautiful, restful sleep.

Aim to include a small amount of carbohydrates (1/2 cup) with your evening meal and focus on quality protein and lots of veg rich in fibre.

Find your coffee tolerance

Caffeine is a well known stimulant that is widely consumed across the world (me too!!). However, it is exactly that, a stimulant. We know coffee can increase our wakefulness and productivity, but can it also be contributing to the fatigue we are feeling in the first place? This is largely dependant on individuals and your personal caffeine tolerance. Many people find that they are only able to have one coffee in the morning and that’s all. A second, or a coffee later in the day will likely lead to them having a less restful nights sleep. Other people however can manage to have a coffee right before sleep and feel nothing (say wha?).

If you’re not sure which boat you sit in, I suggest experimenting by reducing the coffee you’re having to none or one in the morning. Once your sleep has improved, you can start to experiment and slowly increase until you find your tolerance.

Avoid high GI desserts

This links back to the first point. You may tick the box of including a low GI dinner meal, but if you’re following it up with a bag of lollies, you’ll still get an increase in blood glucose levels! This might leave you feeling ‘wired’ when trying to sleep, or risk that early morning wake up when your glucose levels drop. Chocolate can also be high in caffeine so it’s best to keep that for a bit earlier in the day or have in small amounts.

Low GI dessert options include greek yoghurt + fresh fruit, small amount chocolate + nuts + fresh fruit, nut butter on apple slices OR skip the sweets and sip on a green ginger tea instead.

Switch off screens

Blue lights are a hot topic in the wellbeing world at the moment with a range of blue light blocker glasses being released. Blue lights, from screens such as laptops, TV’s, phones, iPads, etc have a wavelength which can impact our circadian rhythm and therefore, sleep. Many studies have been conducted on the impact of blue light and it was found that blue light emitted by electronic devices suppresses the secretion of the hormone melatonin. Melatonin is a key hormone in regulating the circadian rhythm and aiding in sleep.

Aim to turn off screens 30-60 minutes before sleep time. Try reading a book, listening to a podcast, having a bath, stretching, etc. Also take advantage of night shift mode on your phone and wearing blue blocker glasses.

Calm down hour

Hands up if you’re guilty of watching true crime shows before going to sleep? Whoops.. Have you ever noticed how tense you can become to feel as you watch a drama packed or scary show on TV? That’s an increase in our body’s natural stress response! Yes it has a hard time deciding between real vs fake. But essentially what is happening is we are putting our body into a fight or flight state when we actually need the exact opposite.

If you love Netflix before sleeping, try to choose a show that is light hearted and calm.

Resources

If you’re still struggling some great tools I love to recommend are

• Meditation/soundscape apps such as Calm, Waking Mind

• Yoga Nidra

• Deep belly breathing

• Body scan *imagine a light slowly moving over each part of your body

References

O'Callaghan F, Muurlink O, Reid N. Effects of caffeine on sleep quality and daytime functioning. Risk Manag Healthc Policy. 2018 Dec 7;11:263-271. doi: 10.2147/RMHP.S156404. PMID: 30573997; PMCID: PMC6292246.

Sam S, Ehrmann DA. Pathogenesis and Consequences of Disordered Sleep in PCOS. Clin Med Insights Reprod Health. 2019 Sep 3;13:1179558119871269. doi: 10.1177/1179558119871269. PMID: 31516314; PMCID: PMC6724486.

Silvani MI, Werder R, Perret C. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Front Physiol. 2022 Aug 16;13:943108. doi: 10.3389/fphys.2022.943108. PMID: 36051910; PMCID: PMC9424753.

Wondmkun YT. Obesity, Insulin Resistance, and Type 2 Diabetes: Associations and Therapeutic Implications. Diabetes Metab Syndr Obes. 2020 Oct 9;13:3611-3616. doi: 10.2147/DMSO.S275898. PMID: 33116712; PMCID: PMC7553667.