The Unique Relationship Between Nutrition & Sleep

F45 Product | NUTRITION | December 2023

Ashleigh Kidd, RD, LDN | November 2023

Welcome to Week 4 Challengers! Congratulations on making it more than half way through the Challenge! As you learn more about your nutrition through the F45 Training App and gain valuable insight on your recovery & sleep habits through your Whoop device, let’s dive in on how the two are connected.

How sleep impacts what we eat:

As it turns out, sleep (or lack thereof) can directly affect our food and nutrition choices. This is because sleep deprivation disrupts our hormones, namely leptin & ghrelin, which regulate our hunger and fullness. As a result, we may feel hungrier than usual, less satisfied after eating, and craving foods higher in sugar. When we’re tired or consistently have disrupted sleep, our hunger/fullness cues aren’t as easy to interpret and we’re more likely to impulsively eat vs. eating mindfully.

How what we eat impacts our sleep:

Likewise, what we eat can also have a significant impact on our quality of sleep. Certain foods and beverages like caffeine and alcohol can disrupt sleep-wake cycles including difficulty falling asleep, and fragmented sleep and wake-ups during the night. Some studies have also shown eating a larger meal (especially higher in fat), or a snack higher in sugar close to bedtime can make it difficult to fall (and stay) asleep.

Determining what is helping/hurting your sleep:

If you’re struggling to fall/stay asleep, or noticing you’re more tired than usual, it can be helpful to keep a food and sleep diary to track your food/beverage intake (including time of day), as well as your sleep patterns. This can help you to identify if any foods/beverages may be interfering with your sleep.

Supporting sleep through nutrition:

Eat a balanced diet consisting of protein, carbohydrates & fiber, and fat. Including plenty of fruits, vegetables, and wholegrains as these foods contain nutrients such as magnesium, potassium, and vitamin B6 (all essential for good sleep).
Avoid eating larger meals, meals higher in fat, or snacks higher in sugar right before bed. Instead, choose a balanced snack that includes fiber and protein like an unsweetened Greek yogurt with berries.
Limit caffeine. Ideally, avoid caffeine in the afternoon and evenings if your sleep is affected.
Limit/avoid alcohol intake a few hours before bedtime
Stay hydrated by drinking plenty of water throughout the day
Consult with your medical provider to see if a magnesium or melatonin supplement is right for you

Other ways to potentially improve your sleep:

Avoid screen time 2-3 hours before bedtime (turn off the TV/laptop, and stop scrolling… I know it’s easier said than done!)
If you must have a light on, try using a dim red light
Turn your bedroom into an oasis (aka a space where you’re comfortable, ideal for sleeping), getting rid of clutter and work-related items.
Go to bed around the same time every night (choose a time you typically get tired)
Keep it DARK. Studies have shown, the darker it is, the better you’ll sleep. You can try a sleep mask, black out curtains, and make sure to shut off or cover anything that emits light (i.e. computer monitor).
WHOOP studies have shown that keeping your sleep environment between 62-68 degrees will quicken the transition from light sleep into a mentally & physically restorative sleep
For some, exercising too close to bedtime can disrupt sleep. Aim to exercise at the beginning of the day.
Incorporate a night time meditation

Using your Whoop Journal, you can log your nightly routine and gain insight on how it’s affecting your recovery, and learn which “pre-bed activities” work best for you.