“How Diet Timing Affects Sleep Quality”

It’s not just what we eat that affects our sleep quality…it’s when we eat that counts! 

how food affects sleep

Research has demonstrated that diet has a greater impact on our sleep patterns than was previously understood. Nutrition plays a vital role in our overall health and has a bidirectional relationship with sleep quality.

Adopting chrono-nutrition strategies, and aligning meal times with our internal body clock to optimise digestion, metabolism, and overall health, has been shown to contribute to better sleep and reduced risk of metabolic disorders.

Research on shift workers, who consume a significant portion of their daily calories at night, has shown notable changes in gut microbiome composition, which has been linked to circadian rhythm disruption and poor sleep quality. However further research is needed to explore this connection more deeply.

Moreover, chrono-nutrition studies suggest that individuals with irregular eating patterns face a higher risk of obesity and metabolic syndrome compared to those with regular meal routines.

So, what does this mean in practice?

A review of the timing of food intake and obesity examined global eating patterns and revealed some interesting trends.

In Eastern Europe, people tend to consume their calories evenly throughout the day. Whereas in North America and Northern Europe, a significantly larger portion of daily calories were taken in the evening. While in Southern Europe, lunch is typically the most energy-dense meal of the day.

In line with previous weight-loss studies, the review concluded that consuming a larger meal later in the day may increase the risk of obesity. However, the authors note that more research is needed to validate these findings as chrono-nutrition is still an emerging field of science.

The take-home message seems to be, that eating dinner too close to bedtime, especially within two hours, can negatively impact sleep quality and influence weight gain.

This message applies equally to children and parents. Try to time your child’s last meal to finish two hours before sleep.

Just to mention other factors beyond diet are also important, such as exercise

Have you tried adjusting your meal times for better sleep?

 

If you would like to speak to one of our sleep consultants about how you can guide your baby or child towards better sleep, please reach out today. We can chat with you about how we can help offer practical and gentle sleep strategies.

Feel free to give us a call if you’d like to chat about your little one’s sleep! We’re here to help.

Written by Mandy Gurney RGN.RM.Dip HV.

Founder Millpond Children’s Sleep Clinic

Tips for Balancing Work and Your Baby’s Nighttime Waking

Welcome to the second blog in our series. Join us this time as we offer insights and top tips to support you and your partner when your little one is waking up in the night and you’ve got work the following day!

Becoming a new parent is an exciting and life-changing experience. However, it also comes with its own set of challenges, especially when it comes to balancing work and your baby’s nighttime needs.

As a new parent, you may find yourself struggling with sleep deprivation, trying to maintain a work-life balance, and navigating the challenges of returning to work when your baby is waking frequently in the night.

Top Ten Tips for Juggling Work when Your Baby Wakes in the Night:

  1. Prioritise your and your Partner’s sleep:

As much as possible, try to prioritise yourself and your partner’s sleep. This may mean adjusting your usual routines to ensure that each of you has an opportunity to rest, even if it’s just in short bursts.

If you can share nighttime responsibilities with your partner. This might involve taking turns getting up with the baby during the night.

  1. Sleep when your baby sleeps:

While it may be tempting to use your baby’s nap time to catch up on chores or work, it’s crucial to prioritise your rest. Even short power naps have been shown to help you recharge and feel more alert.

sleep when your child sleeps

 

  1. Taking care of your physical and mental well-being:

Sleep deprivation can have a significant impact on your physical and mental health. It can lead to irritability, difficulty concentrating, and even depression. As a new parent, it’s essential to prioritise getting enough rest to mitigate these effects as best as you can.

Try to engage in activities that help you relax and unwind, even if it’s just for a few minutes each day. Set aside some time to do something you enjoy, whether it’s reading a book, taking a walk, having a relaxing bath or catching up with friends.

Eat nutritious foods and stay well hydrated:

Instead of reaching for another cup of coffee or an energy drink, why not try incorporating some energy-boosting foods and drinks into your diet?

Some examples include:

 

  • Nuts and seeds: These are a great source of healthy fats, protein, and fibre, which can help keep you feeling full and energised.
  • Whole grains: Foods like oatmeal, quinoa, and brown rice are complex carbohydrates that provide sustained energy throughout the day.
  • Fatty fish: Salmon, tuna, and sardines are rich in omega-3 fatty acids, which can help improve brain function and boost energy levels.
  • Make sure to drink plenty of water throughout the day to stay hydrated and energised. You can also switch things up by drinking coconut water, which is rich in electrolytes and can help replenish your body’s energy stores.
  1. Consider your sleep hygiene:

Make sure your bedroom is dark, quiet, and cool to promote better sleep. Consider using blackout curtains or a white noise machine to block out any distractions.

Even though it may feel as if you need it, it’s best to avoid caffeine and heavy meals close to bedtime and try to establish a consistent sleep schedule to help regulate your body’s internal clock.

  1. Ask for help:

Don’t be afraid to ask for help from your partner, family, or friends. Having someone else to take your baby for a walk or prepare a meal for you can give you a chance to catch up on some much-needed rest or sleep.

baby sleep

  1. Don’t be afraid to say no:

Saying no can be difficult, especially when it comes to the people we care about. We often feel guilty or obligated to say yes, even when we know we’re struggling and it’s not in our best interest. However, setting boundaries and learning to say no is crucial for our mental and emotional well-being. Taking care of yourself is super important; it’s okay to say no when you’re busy or feeling tired.

  1. Be realistic about what you can achieve:

As a new parent, you may not have as much time to devote to work as you did before. Prioritise your tasks and focus on the most critical ones first.

Take advantage of flexible work arrangements. If your job allows it, consider working from home or adjusting your work schedule to better accommodate your baby’s needs.

  1. What can you realistically expect from your baby’s sleep:

It’s normal for babies to wake during the night, especially if they’re going through growth spurts, teething, or developmental milestones. Adjusting your expectations will help you to feel more in control and calmer about the situation.

If your baby’s sleep issues are particularly challenging and you’re struggling, you may want to consider seeking help from your health visitor or a sleep consultant.

  1. Speak to your boss or your HR dept:

Try discussing your situation with your employer or HR. They may be able to offer you some flexibility in your work, such as adjusted starting or end times, or the option to work from home.

  1. Be kind to yourself:

Remember that parenting can be hard work, and it’s okay to struggle sometimes. Be kind to yourself and acknowledge that you’re doing the best you can. Make sure you celebrate the small wins, like a bit more sleep or handling work and parenting well. Cheering for these steps can lift your spirit and boost your confidence.

 

By prioritising self-care, staying organised, and seeking support when needed, you can successfully navigate the demands of work while caring for a baby who wakes frequently during the night. With patience, perseverance, and a healthy dose of self-compassion, you’ll find your rhythm and thrive in both your professional and parenting roles.

Above all, cherish the moments with your little one, even during those bleary-eyed nights. Remember that this phase is temporary, and as your baby grows, their sleep patterns will evolve, bringing newfound freedom and opportunities for rest.

 

Feel free to give us a call if you’d like to chat about your little one’s sleep! We’re here to help.

Written by Mandy Gurney RGN.RM.Dip HV.

Founder Millpond Children’s Sleep Clinic

 

Foods That Help Better Sleep: A Guide to Restful Nights

In this blog, we’ll explore the fascinating world of foods that can help promote better sleep. From soothing teas to sleep-inducing snacks, we’ll delve into the science behind how certain foods can positively impact our sleep patterns.

Sleepers 

Foods to help you sleep

Did you know what you or your child eats and drink leading up to bedtime can either hinder or actively help your sleep?

So what should you be adding to your weekly shopping basket and what should you leave on the supermarket shelf?

And what foods make a great bedtime snack?

“Sleepers” are tryptophan-containing foods.

Tryptophan is an amino acid that our body uses to make serotonin; the neurotransmitter that slows down nerve traffic to help calm the brain. Serotonin is also the precursor to the sleep-inducing hormone melatonin. In fact several studies have shown that increasing tryptophan in your diet can improve your levels of melatonin leading to a positive impact on your sleep.

Many foods high in lean protein such as chicken and turkey, eggs, fish, peanut butter, nuts, seeds, and cottage cheese are high in tryptophan and are good “sleeper” foods.

Research also suggests that combining tryptophan rich foods with complex carbohydrates will help the body get the most benefits from tryptophan. It is best to combine your tryptophan foods with complex carbs such as brown rice, oat cakes, whole grain bread, quinoa, brown pasta, buckwheat or whole-wheat crackers.

Cherries are one of the few natural foods to contain melatonin. Just a handful of delicious cherries will help promote sleep.

Research has shown nuts such as almonds, walnuts and pistachios are also a good source of melatonin, helping to increase our circulating melatonin.

 

Bananas can also help promote sleep as they contain the natural muscle-relaxants magnesium and potassium; also good for cardiovascular health and cognitive functioning.

food that helps sleep

 

Sweet potatoes are a sleeper’s dream. Not only do they provide sleep-promoting complex carbohydrates, they also contain muscle-relaxant potassium. Other good sources of potassium include regular potatoes (baked and keep the skin on), lima beans, and papaya.

Wakers are foods that inhibit sleep

“Wakers” are foods that stimulate neurochemicals that perk up the brain such as sugar.

Sugary snacks or drink at bedtime will not only give your child a boost of energy hindering them from falling asleep but research has also shown them to be a cause of nightmares.

 

Typical fizzy drinks contain citrus as well as sodium benzoate and other chemicals which can aggravate the gastrointestinal tract and promote acid reflux, not a recipe for a good night’s sleep.

Caffeine has a half-life of 5-7 hours so aim to avoid any caffeinated drinks or food no later than midday.

Tea, coffee, chocolate and coca cola can profoundly disrupt night time sleep and delay bedtime; instead try having a calming herbal tea like Chamomile or Fennel tea.

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