You invested in the perfect mattress and blackout curtains, and ditched your phone before bed (woosh!). You created wind-down habits you look forward to. You even designed a sleep haven for the ultimate slumber. But despite your efforts, a restful night’s sleep remains just out of reach. We’ve been there. What if we told you the culprit might not be in your bedroom, but on your plate? The missing piece of the puzzle is hiding in plain sight: your diet. Before daylight saving time kicks in, let’s dig into the often-overlooked connection between food and sleep—specifically, hidden food sensitivities that could be disrupting your slumber. yesAdjusting your diet may be the key to achieving better, uninterrupted sleep.
Featured image from Michelle Nash’s interview with Inge Theron.
The surprising connection: food sensitivities and sleep
Unlike food allergies, which can cause immediate and sometimes severe reactions,Susceptibility Sensitive skin tends to go unnoticed. It usually doesn’t cause any obvious reactions at the time. But over time, it can have a silent, negative effect on your body: sleep problems. These sensitive skin conditions can cause everything from inflammation and hormonal imbalances to digestive problems, all of which inevitably interfere with your ability to get proper rest.
How your diet can disrupt your sleep
The bottom line is that you may have sensitivities to the foods you consume (everyday) without even realizing it. For example, a seemingly harmless morning latte or your favorite sandwich could be compromising your sleep quality. Ultimately, undiagnosed sensitivities can disrupt your sleep, leaving you tossing and turning and struggling to wake up feeling rested. The good news is that making an adjustment (or two) to your diet can go a long way in significantly improving your sleep quality and overall health.
The Inflammation-Sleep-Anxiety Cycle
When you eat something that your body is sensitive to, it causes inflammation. This isn’t acute inflammation that causes visible swelling; it’s low-level chronic inflammation that smolders just below the surface. This inflammation disrupts your sleep patterns, making it harder to fall asleep or stay asleep through the night. And we all know what happens when we don’t get a good night’s sleep: anxiety takes over. This creates a vicious cycle: lack of sleep increases anxiety, which makes it even harder to sleep.
7 Common Food Sensitivities That Affect Your Sleep
As mentioned above, sensitivities tend to cause more subtle (yet chronic) symptoms. But without you realizing it, these sensitivities can disrupt your sleep patterns and overall rest. Want to know what poses the biggest challenge when it comes to eating and sleeping? As a nutrition consultant, I often see the following common food sensitivities in my clients:
1. Dairy products
First, dairy. Think milk, cheese, and yogurt. More specifically, the two main proteins found in milk are casein, which is found in the solid, curdled part of the milk, and whey, which is found in the liquid part left after the milk has curdled. These can be problematic for people who are lactose intolerant or have a dairy sensitivity. Symptoms like bloating, gas, and stomach discomfort can make it hard to fall asleep. Additionally, dairy can lead to excess mucus production, which can cause you to snore or wake up frequently during the night.
Love the taste and texture of dairy? Try lactose-free cottage cheese, coconut yogurt, and flax milk, all of which replicate the goodness of dairy without the side effects.
2. Gluten
Aside from celiac disease, gluten (a protein found in wheat, barley, and rye) is problematic for people with gluten sensitivities. Gluten triggers an inflammatory response, which disrupts hormones that regulate sleep. This can snowball into gastrointestinal symptoms that interfere with sleep quality. But even if you don’t have a diagnosed sensitivity, gluten can cause gastrointestinal problems that affect your sleep.
Try a grain-free diet or swap your usual packaged bread for organic sourdough (ideally from your local bakery or homemade).
3. Eggs
Have you ever noticed digestive problems (such as bloating, gas, or diarrhea), skin reactions (such as hives or a rash), or respiratory symptoms (such as a stuffy nose or cough) after eating eggs? You may have a sensitivity to eggs. These side effects can cause discomfort and make it difficult to fall asleep, even if you eat them for breakfast instead of dinner.
Before saying goodbye to eggs, switch to high-quality eggs (grass-fed). These hens are raised in a healthier, more natural environment. Also, make sure to cook your eggs thoroughly. Heat changes the structure of egg proteins, which may reduce their allergenic properties. Finally, try different egg varieties (if available) to see if your tolerance improves (e.g. duck eggs).
4. Soybeans
Soy products (tofu, tempeh, soy milk, edamame) are healthy but can cause side effects. Here we take a closer look at how soy can affect your diet and sleep.
- Effect on blood sugar levelsSoy products can affect your blood sugar levels, and these fluctuations can affect your sleep quality.
- Soy ProteinSoy contains proteins that act as allergens, specifically glycinin and beta-conglycinin, which can trigger an immune response (manifested as bloating, gas, and diarrhea).
- Phytic AcidSoy contains phytic acid, a compound that blocks mineral absorption. This blockage can lead to nutritional imbalances that can affect your overall health, including sleep.
- IsoflavonesSoy products are rich in isoflavones, plant-derived compounds that have estrogen-like properties. For people with hormonal sensitive conditions or imbalances, this can lead to disrupted sleep patterns and cause symptoms like hot flashes and mood swings.
- LectinsFinally, soy contains lectins, which are proteins that can bind to the lining of your digestive tract and cause inflammation and irritation. This irritation can lead to gastrointestinal symptoms that disrupt sleep.
5. Nuts
Tree nuts (peanuts, cashews, walnuts, etc.) are well-known allergens that can cause a variety of reactions. Symptoms include hives, itching, swelling, and a histamine reaction that can make it difficult to fall asleep. and Although nuts are packed with nutrients, including healthy fats and fiber, they are difficult to digest and can irritate your digestive tract, especially if you eat a large amount close to bedtime.
6. Citrus fruits
Citrus fruits may not be the same General Although they are not allergens, they can cause problems for some people. Specifically, oranges, grapefruit, and lemons. The acids in these fruits can cause acid reflux, a condition in which stomach acid flows back into the esophagus, especially when lying down. This can cause a burning sensation, making it hard to fall asleep and disrupting sleep. If you notice that citrus fruits are affecting your sleep, it may be a good idea to cut down on your citrus intake, especially in the evenings.
Love fruit? Switch to cherries (when in season), peaches, kiwi, bananas and berries. These fruits are rich in everything from melatonin and serotonin to magnesium and antioxidants, all of which help regulate your sleep patterns and support your sleep-wake rhythm.
7. Artificial additives and preservatives
Finally, artificial ingredients. The artificial additives and preservatives found in ultra-processed foods can disrupt your sleep. Think artificial colors, flavors, and excess sodium (which are often added to foods to make them last longer and taste better). But these additives can upset your stomach or trigger allergic reactions. As a result, you may have trouble falling asleep or staying asleep. High sodium levels can also lead to water retention and increased blood pressure, causing you to wake up more frequently during the night. Choosing whole, less processed foods can help you avoid these problems.
Eat grain-free granola instead of high-carb cereal, oatmeal chocolate chip cookies instead of boxed cookies, a cleaner protein bar instead of a high-sugar bar, or a few Medjool dates packed with nut butter and flaky salt.
Suspect you have a food sensitivity?
If you think food sensitivities might be affecting your sleep, consider keeping a food diary to record what you eat and how it makes you feel. Identifying and eliminating problem foods can easily improve the quality of your sleep. But how do you know if food sensitivities are affecting your sleep? Look out for these signs:
- Feeling tired even after a full night’s sleep
- Difficulty falling asleep or staying asleep
- Increased mood swings and anxiety
- Digestive problems such as bloating and gas
- Skin problems such as eczema and acne
- Headaches and brain confusion
Beyond Food: Blood Sugar and Sleep
Finally, don’t forget about blood sugar. Late-night snacks and sugary desserts can spike your blood sugar or crash overnight, disrupting your sleep. Aim for a balanced dinner with 20-40 grams of protein, one or two healthy fat sources, and a high-fiber carbohydrate like butternut squash or black beans. If you like to snack before bed, opt for something like a handful of nuts and berries, sharp cheddar cheese and dark chocolate, or chia pudding and nut butter. Your best sleep can come from eating (or snacking).
