Is Poor Sleep Putting Your Weight Loss on Hold?

When we don't get enough quality sleep, several hormones that regulate hunger and fullness become imbalanced. Ghrelin, the hormone that signals hunger, increases with sleep deprivation, while leptin, the hormone that signals fullness, decreases. This combination can lead to increased cravings and a stronger preference for calorie-dense, high-carbohydrate foods as our body seeks quick energy. Research has shown that people who consistently get insufficient sleep tend to consume more calories, especially from sugars and fats, than those with adequate rest.

Additionally, inadequate sleep impacts how our body processes glucose (sugar). Studies suggest that chronic sleep deprivation can reduce insulin sensitivity, which may increase the risk of weight gain and metabolic issues over time. So, in short, sleep-deprived individuals often eat more, crave less nutritious foods, and have a higher risk of gaining weight. However, improving sleep is not always an easy fix. Here are some strategies that may help improve your sleep quality.

Foods and Supplements That Promote Better Sleep

Tart Cherries and Kiwifruit: Tart cherries are one of the few natural food sources of melatonin, the hormone that regulates sleep. Studies suggest that tart cherry juice may help increase sleep duration and quality. Similarly, kiwifruit is high in antioxidants and serotonin, which can promote relaxation and better sleep. Research shows that eating two kiwifruits before bed can improve sleep onset and duration.

Magnesium-Rich Foods: Magnesium plays a key role in relaxing the nervous system and activating neurotransmitters that promote sleep. Foods rich in magnesium, such as leafy green vegetables, nuts (especially almonds and cashews), seeds, bananas, and dark chocolate, can help reduce insomnia and improve sleep quality. Magnesium supplements can also be beneficial, especially for those with low levels, as studies have shown they can help decrease levels of cortisol, the stress hormone, aiding in better sleep.

Complex Carbohydrates: Complex carbs, like whole grains, oats, and kumara, increase the availability of tryptophan, an amino acid that’s converted into serotonin and melatonin. Consuming a small portion of complex carbohydrates in the evening may aid in falling asleep.

Tryptophan-Rich Foods: Foods high in tryptophan, such as turkey, eggs, dairy, and pumpkin seeds, can promote sleep by boosting serotonin and melatonin levels. Studies suggest that consuming tryptophan in combination with carbohydrates may be particularly effective for promoting sleepiness.

Herbal Teas: Chamomile, valerian root, and passionflower tea have natural calming effects. Chamomile contains apigenin, an antioxidant that binds to certain brain receptors that may promote sleepiness and reduce insomnia symptoms. Valerian root has been used traditionally to reduce anxiety and improve sleep, with studies showing it may shorten the time it takes to fall asleep.

Melatonin Supplements: Melatonin is available by prescription only in New Zealand. It can be beneficial, especially for those who struggle to fall asleep due to a disrupted sleep schedule (like shift workers). Melatonin may help in adjusting the body’s sleep-wake cycle, and research suggests it can reduce the time it takes to fall asleep.

Nutrition Habits That Support Better Sleep

Limit Caffeine: Caffeine, found in coffee, tea, chocolate, and some sodas, can remain in the bloodstream for up to 6–8 hours. Consuming caffeine in the afternoon or evening can block adenosine, a neurotransmitter that promotes sleep, making it harder to fall asleep. For better sleep, try to limit caffeine intake to the morning and early afternoon.

Reduce Alcohol: While alcohol can initially help you fall asleep faster, it disrupts the REM stage and second half of the sleep cycle, leading to fragmented sleep. This may leave you feeling tired and unrefreshed the next day. Reducing alcohol intake, particularly in the hours before bed, supports higher-quality sleep.

Timing of Meals and Snacks: The timing of meals plays a role in sleep health as well. Eating a meal too close to bedtime can interfere with sleep, especially if the meal is large, rich in fats or spicy foods as this can cause discomfort, indigestion and reflux. Research suggests that keeping the last meal at least two hours before bed and making it a balanced mix of complex carbohydrates, protein, and healthy fats can prevent hunger pangs and promote restful sleep. If a late-night snack is needed, opt for something light like a banana or a handful of nuts, which contain natural sleep-promoting nutrients.

Sleep-Friendly Lifestyle Habits

Regular Physical Activity: Moderate exercise improves sleep quality and duration by promoting longer periods of deep, slow-wave sleep, which is crucial for feeling rested. However, intense exercise right before bed can be stimulating, so aim to finish workouts a few hours before bedtime to allow the body to wind down.

Stress Management: Stress and anxiety are common causes of sleep disruption. Techniques like mindfulness meditation, deep breathing, progressive muscle relaxation, and journaling can help reduce stress levels and promote relaxation. Research has shown that even brief mindfulness exercises can improve sleep quality by helping calm the nervous system.

Exposure to Natural Light: Exposure to sunlight, especially in the morning, helps regulate our circadian rhythm, the internal clock that dictates sleep-wake cycles. Natural light in the morning promotes alertness, while reducing artificial light exposure, particularly blue light from screens, in the evening supports melatonin production and prepares the body for sleep.

Creating a Bedtime Routine: Developing a calming bedtime routine helps signal to your brain that it’s time to wind down. This might include activities like reading, taking a warm bath, or doing gentle stretches. These practices help prepare the mind and body for rest by creating a buffer between the stresses of the day and sleep.

Setting a Consistent Sleep Schedule: Going to bed and waking up at the same time each day—even on weekends—supports the body’s internal clock. This regularity can help improve sleep quality over time and reduce sleep disruptions.

Summary: Bringing It All Together

Prioritising good sleep involves a balance of sleep-promoting foods, careful timing of meals, and lifestyle practices that support the body’s natural rhythms. Consuming nutrient-dense foods like cherries, kiwifruit, magnesium-rich snacks, and tryptophan-based foods can help regulate sleep. Reducing stimulants like caffeine and avoiding heavy meals near bedtime also set the stage for restful sleep.

By integrating a regular exercise routine, practicing stress management, and creating a calming bedtime ritual, we support our body’s need for restorative sleep, which in turn positively impacts our food choices, mood, and overall well-being. Achieving optimal sleep might take time, but the positive ripple effects on energy, productivity, and mental clarity are well worth the effort.