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This story is part of a series examining the important role that smart diet choices – such as Activia yogurt products – can play in your life
If you are reading this at bedtime and having trouble getting to sleep, here is some food for thought: Canadians aren’t getting enough sleep, and what you eat and drink may have a lot to do with it.
According to the Public Health Agency of Canada’s website, as many as one-third of Canadian adults sleep less per night than the seven-to-nine hours recommended for optimal physical and mental health. Sleep quality is also a problem too – one in two adults has trouble going to sleep or staying asleep, and one in three adults has difficulty staying awake during the day.
“There are lots of ways that diet can contribute to sleep problems, and ways that eating the right foods in the right ways can help,” says Elke Sengmueller, a registered dietitian based in Toronto and Newmarket, Ont.
Sengmueller notes that many people eat sporadically rather than following a set routine or schedule. “They fast and then follow up with large meals,” she says. “These patterns allow our blood sugars to fluctuate, which can affect our alertness and fatigue and also keep us awake at night.”
Leigh Merotto, a dietitian also based in Toronto, agrees that sleep and diet go hand in hand. A balanced diet can improve overall health, which in turn promotes better sleep at night.
“Not only can a poor diet affect the amount and quality of your sleep, it can lead to cravings for more fatty and sugary foods and higher calorie items, [which can] affect your metabolism overall,” Merotto says.
The good news is that by eating (or avoiding) certain foods at particular times in the day or evening, you may be able to both improve your diet and help boost the quality of your time sleeping. It’s important to note that people should talk to their doctor or health professional if they have serious, chronic sleep problems. But a few adjustments to diet and schedule may help you sleep better at night.
For example, most people know that caffeine keeps you awake. But many of us still have that afternoon coffee pick-me-up, not knowing it could affect sleep hours later.
“I’d avoid caffeine for six to eight hours before bedtime,” Merotto says.
Sengmueller adds that you should also be aware of what other foods and drinks contain caffeine and enjoy them earlier in the day. “For example, green and white teas both [typically] have caffeine, as does dark chocolate,” she says. “Pop, energy drinks, frappuccinos, iced cappuccinos, and some mixed alcoholic drinks and liqueurs are also caffeine sources.”
Alcohol can also affect sleep. The idea of having good stiff drink and then hitting the hay might sound appealing, but it doesn’t necessarily work the way you might hope. “Alcohol can help you fall asleep, but once you do, that drink you had can disrupt your sleep,” Sengmueller says.
While researchers do not fully understand the complex functions in the brain that occur during sleep, research has shown that alcohol consumption can interfere with the body’s circadian rhythms, the “master clock” that helps regulate sleep and wake cycles.
To ensure that you’re getting all the foods you need to maintain a balanced diet, it’s a good idea to examine what you’re eating and see what might be missing. For example, foods such as dark leafy greens, beans, pumpkin seeds, almonds, quinoa, oatmeal and brown rice all contain magnesium. This essential mineral plays a widespread role in the human body, contributing to normal muscle function, energy metabolism and bone development.
A glass of warm milk before bed has long been touted as a surefire way to promote a good sleep. And while they won’t necessarily have a direct impact on your sleep, dairy products contain a wide array of nutrients that are essential to human health.
For example, all dairy products contain calcium and some contain vitamin D – both important for the normal development of bones and teeth. Dairy also contains protein, which is needed to build and repair tissue in the body. In addition, dairy products such as Activia yogurt contain probiotics, good bacteria that can contribute to gut health.
How you manage your awake time and integrate your diet into your day is also important, says Sengmueller.
“Try to eat every three hours when you’re awake,” she says. “Also, breakfast is your most important meal, [so you should] try to have it within an hour of waking up.”
In the evening, don’t just laze on the couch, Merotto notes. “Try to move around a bit after you have your evening meal, two or three hours before you go to bed.”
And if you’re looking for a productive way to prep your body for a good night’s sleep?
“Do the dishes,” she says.
Advertising feature produced by Globe Content Studio. The Globe’s editorial department was not involved.