4 Food Myths That Have No Effect On Your Sleep Cycle for World Sleep Day in 2023

Sleep is a vital component of life that has an impact on our physical, emotional, and mental health. Although there are many things that might affect how well we sleep, our nutrition is often seen as a key contributor. There are, however, a number of sleep-related food superstitions that are unfounded by research. Let's look at some food fallacies that don't affect your sleep pattern. These beliefs are disproved and insights into how eating affects our sleep patterns are provided by Tanisha Bawa, a certified nutrition coach, founder of TAN|365, and Dr. Manoj Kutteri, CEO & Medical Director, Atmantan Wellness Centre.

Myth 1: Eating a protein- and carb-rich meal before bed will make you sleepy

Truth: A lot of individuals think that eating before bed might keep them awake at night or impair their sleep. Although it is true that a big dinner before bed might make you uncomfortable and prevent you from getting a good night's sleep, a light, balanced meal can encourage sleep by giving the body the nourishment it needs to help you unwind. Many people also think that one should avoid eating supper that is high in protein or carbohydrates. The idea that a high-carb or high-protein diet contributes to sleeplessness is unfounded. Eating some of the complex carbs in moderation may assist promote sleep by releasing particular neurotransmitters like serotonin, even though eating too many carbohydrates might increase blood sugar and interfere with melatonin releases. So, it's crucial to concentrate on ingesting complex carbs and steer clear of meals that are heavy in sugar or processed carbohydrates, since they might disrupt sleep. Similar to this, eating protein may aid in sleep by raising serotonin and lowering cortisol levels, the chemicals that promote restful sleep.

Myth 2: Drinking alcohol improves sleep

A sedative by nature, alcohol might make you feel initially sleepy and at ease, but this is balanced by the detrimental effects on the quality of your sleep throughout the night. Over time, this can really keep you from sleeping well. Alcohol disrupts your circadian rhythm, which affects how much time you spend in lighter phases of sleep and how much time you spend in deeper, restorative stages. This may cause you to have poor-quality sleep and make you feel drowsy and exhausted the following day.

Myth 3: Eat before bed for restful sleep

Truth: You may have noticed that even though you were hungry when you went to bed, you felt full when you woke up. This is because our bodies release glucose from the glycogen reserves in the liver when we fast for prolonged periods of time. This will aid the body in keeping blood sugar levels stable as it sleeps at night. This defense system in the body helps to stop any unexpected decrease in sugar from causing restlessness when you're trying to sleep. It is preferable to have a nutritious, light snack before night in order to promote this process.

Myth: Having coffee after supper can help you digest.

The truth is that caffeine slows the release of adenosine, which causes you to feel fatigued all day long. Moreover, it postpones the release of GABA, a neurotransmitter that makes you feel relaxed and prepared for bed. Thus, be careful not to take caffeine after dinner.