Sleep and digestion: All you need to know
Sleep is essential to ensure your body is functioning at its best, and whilst you’ve probably heard about the link between sleep and your energy levels, did you know there’s also a relationship between sleep, diet and digestion?
Sleep and your stomach are intimately linked. Poor sleep can lead to problems with diet and digestion, and vice versa. If you're having trouble with one, it's likely that the other is also an issue.
Learn how gut health and sleep are related, and find out how you can improve your gut health to get a better night’s sleep.
Appetite, digestion, and sleep problems
There are plenty of things that can cause someone to struggle to get to sleep at night. You might be up playing on your phone, watching the newest episode of your favourite show, or you could be nervous for the next day. But there are also plenty of people whose stomach and gut are to blame.
On the one hand, if you’re struggling to sleep, ‘sleep debt’ (the cumulative effect of not getting enough sleep night after night) can lead to issues with overeating. Sleep debt decreases the levels of leptin in the body, a hormone that’s responsible for feelings of fullness and satisfaction, and which helps regulate how much we eat.
At the same time, lack of sleep also increases our body's level of ghrelin, the hormone in charge of hunger. Lastly, sleep deprivation also impacts the area of our brain that’s in charge of impulse control, so it becomes a lot harder to resist those late-night snacks.
Combined, this means people who are sleep deprived not only have less impulse control, but they also feel hungrier, and feel less satisfied even after they eat!
On the other hand, issues with your diet and digestion can also lead to problems with sleep. For instance, sleep difficulties are linked to Gastroesophageal Reflux Disease (GORD or GERD), Irritable Bowel Syndrome (IBS), and Functional Dyspepsia.
Research has found that people who suffer from IBS tend to have more problems sleeping, including taking longer to fall asleep, waking throughout the night, and experiencing daytime drowsiness.
Sleep and GORD are also closely linked. GORD is a condition that occurs when the contents of the stomach travel back up into the oesophagus. This can cause a burning sensation in the chest or throat. People with GORD may find that their symptoms are worse at night, making it difficult to sleep. Reflux from GORD can also be very disruptive to sleep, causing people to wake up throughout the night.
So, how do you avoid digestion issues that make it hard to fall asleep?
Be consistent
Humans are creatures of habit, and our bodies love consistency. We should be going to sleep and waking up around the same time every day - our bodies only provide about an hour of flexibility on either side. The same idea should be applied to our eating habits too. We should be trying our best to eat at consistent times every day. This consistency helps our bodies know what to expect, and when. So if you normally eat dinner at 8 pm and go to bed at 10 pm, your body knows that your 8 pm dinner is a signal to start winding down and preparing for sleep.
Give yourself time to digest before sleeping
In addition to being consistent, it’s also important to time your meals appropriately before you go to sleep to help you avoid digestion and sleep problems. Waiting 3 hours from the time you eat until you go to bed is recommended. This allows time for your body to digest your meal, which helps you avoid indigestion, acid reflux and stomach issues once you’re in bed.
Improve your gut health with high-fibre foods
The term ‘gut health’ has been popularised in recent years, but what does it actually mean? Well, gut health refers to the health of your gastrointestinal system, which consists of your stomach, small intestine and colon. Our gut is in charge of keeping our body in working order. It breaks down all the food we eat and absorbs the available nutrients that fuel our bodies.
To have a good night's rest, your gut health needs to be in top shape too. And naturally, it’s what food you put into your body that will have the biggest influence on the health of your gut.
There are two types of fibre – soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance, which helps to slow down digestion and keep you feeling full for longer. Insoluble fibre does not dissolve in water and helps to add bulk to your stool, promoting regular bowel movements.
Some high-fibre foods to include in your diet include:
Vegetables: Leek, asparagus, green peas, corn, shallots, garlic, beetroot and onion.
Fruit: Watermelon, grapefruit, nectarines, pomegranate, and dried fruits like dates and figs.
Nuts and seeds: Cashews, pistachios, chia seeds, pumpkin seeds and pine nuts.
Legumes: Black beans, lima beans, chickpeas, lentils, baked beans and soybeans.
Monitor your stress levels
Being in a high-stress environment, not exercising, eating poorly, and lack of sleep will all contribute to the health of your gut (and therefore the quality of your sleep). You need to take time to unwind and look after your physical and mental well-being. Some very simple habits you could incorporate into your lifestyle include:
Daily exercise: We should be exercising every day for at least 30 minutes. It can be in one go or can be broken up throughout the day if you struggle to find the time.
Quality sleep: Getting a good night's rest is one of the best things you can do for yourself, and in turn your gut health too. You should be getting around 8 hours of quality sleep every night.
Water: Keeping your fluids up sounds like an obvious one, but it’s easy to overlook. Drinking plenty of water helps keep a good balance of good bacteria in your gut. You should be drinking around 2 litres a day or around 8 cups.
Eat foods that promote sleep
The 3-hour wait time between eating and bed isn’t a hard and fast rule, and it isn’t for everyone. Some people struggle with timing it well and can get hungry again by the time they’re ready for bed.
There are also some foods that can help you feel sleepy. Just remember not to overeat before bed as that could lead back to digestive issues that will keep you awake.
Almonds: Almonds contain a high amount of melatonin, the hormone in charge of regulating the sleep and wake cycle of your body.
Warm milk: This seems like one of the best-known remedies for a good night's sleep. Milk contains a few different compounds that will promote sleep. If you’re consistently having a glass of milk each night, the ritual will also signal to your body that it’s time for bed.
Chamomile tea: Chamomile is a traditional remedy for insomnia that’s said to promote sleep. While there’s not enough research into the efficacy of the herb, this is another soothing ritual that can signal to your body that it’s time for rest.
Key takeaways
The relationship between sleep, diet and digestion is complex, but by understanding how these systems work together, we can create better treatments for people with sleep disorders, gastrointestinal issues and dietary problems.
If you’re struggling with sleep, it might be worth looking into your diet and digestive health to see if they could be playing a role. And vice versa - if you’re struggling with your diet, you might want to look into your sleep habits.
If you need help getting started, talk to your doctor about ways to improve your sleep and/or gut health.
IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.