This is a great blog from TB12 Sports TB12 Sports that looks at what happens if sleep quantity and/or quality suffer:
A slower metabolism
Poor for choices
A suppressed immune system
Their top tips are to eat a well-balanced, nutrient-rich diet which:
Limits Alcohol consumption
Avoids large, high-fat meals in the hours before bed
Limits caffeine to 1 cup daily in the morning
Makes dinner the smallest meal of the day
Non-diet-related tips are also recommended:
Going to bed and wake up at the same time every single day
Placing all electronic devices outside the bedroom (this means no TV’s in bedroom)
Dimming the lights in your house in the 2-3 hours leading up to bed
Aiming for at least 30 minutes of exercise daily, ideally 2-3 hours before bedtime
Considering blue light blocking glasses, as blue light exposure can interfere with your ability to fall asleep and sustain deep sleep
Taking a hot shower before bed, as this is a great way to relax your body for a night of deep sleep.
The National Sleep Foundation also make a connection between sleep and nutrition. Highlighting that: ‘Diets low in fibre and high in saturated fat may decrease the amount of deep, restorative sleep you’ll get. Excess sugar can cause you to awaken more frequently. Consuming certain foods and beverages close to bedtime can also lead to poor sleep’.
They suggest avoiding fatty or high protein foods, spicy foods, caffeine and alcohol — especially in the hours before bed. Recommending that caffeine should be restricted for up to 6 hours before sleep time to ensure it is out of your system.
If snacks are desired before bed then its best to opt for complex carbohydrates which digest easily. Another option is to look for foods high in B vitamins; B vitamins are believed to help regulate melatonin which can aid sleep.
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