My Health Coach: Dynamic Duo, Nutrition and Sleep
March is nutrition month and a perfect opportunity to talk about the importance of eating in a way that supports your health, including sleep.
We know that nutrition and sleep are important to your health. Did you know that they are connected? March is nutrition month and a perfect opportunity to talk about the importance of eating in a way that supports your health, including sleep.
A health-supportive style of eating can be simple. Despite the overwhelming messages we get from the media and well-meaning people, the basics of healthy eating are the same. Focus on: whole foods, vegetables, fruits, whole grains, lean meats, and unsaturated fats instead of saturated fats.
In addition to what we choose, how much we choose makes a difference. One simple method to manage portions is called The Plate Method.
The plate method is a visual guide that shows the amount of each food group adults should eat. It helps you control portion sizes without counting calories. This method is easiest to use for lunch and dinner and can be used for breakfast depending on what you eat.
To use the plate method:
- Use a 9-inch plate. Plate sizes vary, the average dinner plate today is 10-12 inches; in the 1950s it was 9 inches.
- Fill half your plate with non-starchy vegetables. Non-starchy vegetables include salad, green beans, broccoli, cauliflower, cabbage, carrots, peppers, and cucumbers.
- Fill one quarter of your plate with a lean protein, such as chicken, turkey, beans, fish, tofu, or eggs.
- Fill one quarter of your plate with carbohydrate foods like grains (such as bread, rice, cereal, and pasta), starchy vegetables (such as potatoes, peas, and corn), beans and legumes, fruit, and/or yogurt. A cup of dairy milk also counts as a carbohydrate food.
- Then choose water or a low-calorie drink to go with your meal.
- You may add a small piece of fruit on the side if desired. Fruit is great as dessert as well.
If these portion sizes are too challenging, you can decrease them over time. With practice, you can meet the plate method guidelines. Individual needs vary based on gender, size and activity levels. The plate method is a great start. Your Health Coach or health care provider can personalize your recommendations.
The time that we eat and what we eat make a difference in sleep quality. Stop eating at least 2 – 3 hours before bed to ensure you are digesting well before sleep. Eating close to bedtime, even a snack, means you don’t have gravity to help digestion while lying down. As a result, stomach acids are more likely to cause reflux and interrupt your sleep.
Sleep Helpers:
Nutrients in foods help support sleep by increasing the production of hormones like melatonin, serotonin and tryptophan. These hormones affect your sleep-wake cycle, a kind of circadian rhythm.
An eating style that includes high fiber foods, fatty fish, and antioxidant-rich vegetables and fruits includes the nutrients and hormones you need to support good sleep. Use the plate method to achieve your nutrition and sleep goals.
Sleep helper | How it helps | Where to find it |
|---|---|---|
Fiber | Blood sugar balance supports sleep | Whole grains like quinoa, millet, wild rice and vegetables like artichokes, broccoli, brussels sprouts and collard greens |
Omega 3 fatty acids | Supports circadian rhythm | Fatty fish like salmon, trout, tuna, sardines; edamame, walnuts, hemp, chia, and ground flax seeds |
Vitamin D | Regulates melatonin which controls the sleep-wake cycle | Fatty fish, eggs, mushrooms, and fortified foods like tofu, plant milks, and cereals |
Antioxidants: Magnesium, Potassium, Beta Carotene | Alleviate oxidative stress and inflammation which are thought to disrupt sleep | Spinach, collard, beet greens, carrots, tomatoes, oranges, berries, kiwi, apples |
Sleep Disruptors:
To improve sleep quality, limit caffeine, alcohol and sweets that can be stimulating and make it difficult to fall and/or stay asleep. Higher blood sugars from refined grains and simple sugars in baked products, candy and sugar sweetened beverages can disrupt sleep. Eating high fat and spicy foods in the evening can decrease sleep quality.
Eating to support good nutrition and sleep doesn’t have to be complicated, and it does take effort and planning. For support with your eating habits and sleep hygiene, your Health Coaches can help!
Princeton University provides FREE Health Coaching to benefits-eligible employees and dependents. Call 866-237-0973 to schedule a free, confidential appointment.
Sources: Pattnaik H, Mir M, Boike S, et al. (December 21, 2022) Nutritional Elements in Sleep. Cureus 14(12): e32803. DOI 10.7759/cureus.32803; NIH NHLBI How Sleep Works: Your Sleep/Wake Cycle; MyPlate.gov