How Your Eating Habits Affect Sleep Quality

Common digestive conditions, such as acid reflux, can impact our sleep patterns. Our eating, drinking and activity habits can disrupt our No. 1 recovery tool (sleeping) by causing sleep apnea, the inability to fall asleep and several trips to the bathroom overnight. This cycle can continue to spiral, with an increased appetite throughout the day and evening possibly leading to further sleep difficulties. Here is how we can stop the cycle.

Sleep is essential to our health, but what often goes overlooked is the impact that eating and drinking habits have on the quality and amount of our sleep each night. Understanding the relationship between the stomach, brain and sleep can lead to more restful nights, as well as increased energy during the day, without the need for stimulants in the afternoon and evening.

The stomach and the brain are closely connected through a network of chemical signals that link the gastrointestinal system to the central nervous system. The phrase "follow your gut instincts" is based on an evolutionary connection that not only affects our mood and energy levels, but also plays a key role in when and how we sleep.

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When the gut functions properly, it helps to regulate the sleep-wake cycle. Whether from poor food choices, irregular eating schedules, improperly timed stimulants or digestive illnesses, disruptions to the digestive system can directly interfere with the body's ability to fall and stay asleep.

Timing Is Everything When Eating and Sleeping

Consuming large meals close to bedtime can strain the digestive system, prompting discomfort, indigestion and even acid reflux. Going to bed hungry can also have adverse effects on sleep. It is generally recommended to finish eating at least three hours before going to bed. This window allows the body to begin digesting, reducing the likelihood that heartburn or an upset stomach will interfere with falling asleep.

Additionally, avoiding late-night snacking -- particularly high-fat or processed foods -- and drinking (even water) can help stabilize blood-sugar levels overnight. Instead, eat a banana or Greek yogurt or drink a glass of low-fat milk if you must. But most importantly, avoid these types of foods and drinks:

• Ultra-processed foods: Highly processed meals are often high in sugar, unhealthy fats and chemical additives, all of which can disrupt sleep by causing digestive upset, inflammation or increased alertness.
• Stimulants: Caffeine, which is found in coffee, tea, chocolate and some sodas, may remain in the system for more than six hours, making it difficult to fall asleep. Nicotine -- a common ingredient in cigarettes, tobacco and now in convenient pouches -- also acts as a stimulant and can make it hard to relax. Avoid it all in the late afternoon and evening.
• Spicy foods: Dishes with high spice content can trigger indigestion, heartburn, acid reflux and discomfort, making it more challenging to find a comfortable position and fall asleep. Chips and spicy salsa are not the best late-night option before bed.
• Sugary foods: Sweets and refined carbohydrates can cause rapid fluctuations in blood sugar, leading to energy spikes that delay sleep and disrupt sleep cycles. High-fiber foods are better options.

Overeating or choosing rich, fatty foods before bed slows down digestion and increases the likelihood of gastrointestinal discomfort and reflux. The old saying, "Eat breakfast like a king, lunch like a prince and dinner like a pauper," is conventional wisdom that science agrees with for avoiding obesity and sleeping better.

Sleep-Promoting Food Options Throughout the Day

While there are many foods to avoid, other options actively support restful sleep by calming the digestive system, regulating neurotransmitters and providing essential nutrients. Here are some of the most effective:

• Foods rich in fiber: Fiber is found in fruits, vegetables, whole grains and beans, and promotes the growth of beneficial gut bacteria. Stable gut health has been linked to more stable sleep patterns.
• Probiotic-rich foods: Yogurt, kimchi, sauerkraut and miso contain live bacteria that help balance the gut microbiome. A healthy gut produces more serotonin, which is eventually converted into melatonin, the hormone responsible for making us feel sleepy at night.
• Foods high in magnesium and potassium: Nuts such as almonds, leafy greens, bananas and avocados are rich in these minerals. These minerals help prepare the body for sleep.
• Omega-3 fatty acids: Fish oil supplements or fatty fish, such as salmon, mackerel and sardines, are known to reduce inflammation and support brain health.

Simple Adjustments for Better Sleep

1. Sleep isn't affected by food alone.

Minor physical modifications can also reduce the likelihood of sleep interruptions caused by digestive issues. For example, raising the head of your bed by 4-5 inches can help gravity keep acid in the stomach, reducing nighttime heartburn and acid reflux, a common culprit of disturbed sleep. When waking in the morning, expose your face to sunlight to help set your circadian rhythms for the evening.

2. Keep your room cool, dark and quiet.

Remember your bedtime ritual that helped you sleep as a child. Make one for yourself as an adult. Set the alarm one hour before bed and start with a shower, changing clothes and no more screen time. Then get horizontal.

3. Adjust water consumption.

Drinking large quantities of fluids right before bedtime is not recommended. This can result in frequent nighttime trips to the bathroom. Aim to reduce fluid intake gradually in the hours leading up to bedtime and prioritize water and non-caffeinated drinks in the afternoon and evening. If you're low on energy in the afternoon, try honey for real energy instead of caffeine and nicotine, which merely mask the feeling of being tired.

By integrating these practices, you support your digestive system and brain, thereby creating an environment for restorative sleep. For more tips on our No. 1 and No. 2 recovery tools (sleep and nutrition), check out the Military.com Fitness Section for more articles and video links that discuss the importance of these to our physical performance, stress mitigation and healthier lives.

Reference: Vernia, F., Di Ruscio, M., Ciccone, A., et al. (2021). Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition. International Journal of Medical Sciences, 18(3), 593–603.

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