Sleep, Stress And Nutrition: How to Eat for Deep Rest and Mental Calmness
Nutrition affects our sleep, which in turn influences stress levels. They form a triangle, dependent on one another.
Nutrition plays a pivotal role in balancing stress and sleep. Nutrition affects our sleep, which in turn influences stress levels. They form a triangle, dependent on one another. Quality sleep is vital for emotional regulation and reducing sensitivity to stress, allowing one to function effectively in stressful situations.
Have you ever wondered why a drink of warm milk or a bowl of oats is so comforting at night? It is not traditional, it is scientific. The food we eat doesn’t just fuel our body, it also talks to our brain, influencing how well we sleep and how peacefully we handle stress.
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An unhealthy diet disrupts sleep and increases anxiety, but the correct foods induce calmness, deep rest, and improved mental balance. For deep rest, our body requires nutrients such as magnesium, tryptophan, and vitamin B. Almonds, bananas, oats, warm milk, and green vegetables calm the nervous system and induce production of melatonin and serotonin, sleep and mood regulating hormones.
Anshul Singh, Team Leader, Clinical Nutrition and Dietetics Department, Artemis Hospitals, says “Avoid coffee, spicy food, and large dinners in the evening because they disrupt sleep. Chronic stress increases cortisol, which disrupts sleep. Proper eating, drinking, and consuming relaxing foods such as yogurt, berries, and dark chocolate can reduce stress naturally. In short, having light, fresh, and healthy food, especially at night, helps the body relax, sleep well, and be mentally at peace."
What can help?
Vitamin B6, found in foods like avocado, sweet potato, and banana, helps produce happy neurotransmitters like serotonin to combat stress. Magnesium is also known for reducing stress. Foods such as cacao, dark chocolate, nuts, and seeds are excellent sources of magnesium. Some delicious and healthy desserts include frozen banana chocolate bites, cacao walnut brownies, chocolate avocado mousse, and sweet potato cake. These combinations are low in sugar yet nutrient-rich.
L-theanine, found in matcha, calms the mind and decreases stress by elevating levels of feel-good hormones like GABA, dopamine, and serotonin in the brain. Turmeric contains curcumin, an anti-inflammatory compound that helps with mood and stress. Traditional turmeric golden milk is a go-to remedy for good sleep when unwell, as it relaxes the mind. Pistachio matcha muffins, matcha lattes, or banana turmeric smoothies are worth trying.
Tryptophan helps produce serotonin, which supports mood. Our body also uses tryptophan to produce the sleep hormone, melatonin. Almond milk, a handful of soaked almonds, pistachios, eggs, oats, and grilled fish can be good snack options if you have trouble sleeping.
The gut-brain axis plays a crucial role in regulating stress. Ninety percent of the happy hormone, serotonin, is produced in the gut to help boost mood and build resilience to stress. Probiotic-rich foods such as curd, garlic, oats, kimchi, and apples help support good gut health.
When stress levels are high, cortisol rises, and the body becomes imbalanced. Adaptogens help the body return to homeostasis so it can function at its best. Traditional herbs like ashwagandha, shatavari, maca root, and licorice support adrenal glands and reduce the stress response.
Reena Poptani, Clinical Dietitian, Founder, Reenurture, says, the right food is essential, but lifestyle changes are foundational. “Stay away from screens at least half an hour before bedtime, eat your last meal at least two hours before you sleep, and sleeping in a dark room also boosts melatonin production. Whenever you feel overwhelmed, recharge by walking barefoot on grass or the ground, or spend time with your loved ones to boost oxytocin production, hormone that reduces stress and anxiety."
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