Food for Thought Nutrition Column
Kalla Williams
Contributing Writer
When was the last time you got eight hours of sleep? In juggling classwork, a social life, sports and activities, it may come as no surprise that the average college student gets about six hours of sleep each night. But what many students may not realize is that diet plays a critical role in improving the overall quality of sleep. Macronutrients (proteins, carbohydrates, fats, and water) as well as vitamins and minerals fuel the body while you rest as much as during exercise. Eating protein-rich foods like fish, chicken, nuts and seeds will help you feel fuller after a meal and stay satisfied for longer. This then allows your body to sleep for a longer period of time and is proven to increase sleep quality.
Now, you may have experienced a time when you ate a lot of junk food, felt really uncomfortable, and struggled to stay awake after. That happened because foods high in saturated fat take a lot longer to digest during sleep. Imagine the body as if it were a machine. When it slows down to rest after working all day, fatty foods tend to linger behind in the system more so than plant-based foods high in fiber. This has the double whammy effect of giving you little energy to go about your busy day and then also disrupting your sleep at night. On the other hand, studies have shown that people who stick to diets high in fiber, whole grains and lean meat tend to experience many more health benefits when they finally hit the hay. Keep in mind that caffeine also inhibits getting to sleep, so consider drinking your last cup of coffee at least three hours before bedtime.
Just as nutrition can impact your sleep, you had better believe that sleep can also influence your dietary habits. Ever had a week where you were just too busy to get much sleep, and you kept on craving fast food and candy? It turns out that getting adequate rest is essential for balancing the hormones that drive hunger. There is actually a direct correlation between the hours you spend asleep and the levels of ghrelin (the “hunger hormone”) in the body. You can think of it as a sleep-deprived snacking syndrome with an easy cure. Eating a balance of protein foods, fruits and vegetables, and healthy fats, while also staying hydrated, will support high-quality sleep and help you live a better life.
Don’t just get a good night’s rest – eat a healthy dinner first!
Kalla Williams is an MBA/Registered Dietitian candidate at Dominican University. She’s passionate about healthy eating, improving food access and sustainability.
