Sleep & Nutrition

Thursday, December 9, 2021

Written by Shekiah Shannon, a UGA Peer Nutrition Educator and a Double Dawgs Graduate Student in Nutritional Science

Most know that sleep and nutrition are important to one’s well-being. But to what extent? 

What should I eat to ensure that I get good sleep? 

Image of feet in bed.Adequate nutrition is an essential part of a healthy lifestyle.  Your diet can directly impact hormonal pathways involved in sleep and affect your sleep quality.  Frequent consumption of energy drinks, sugar-sweetened beverages, saturated fat, and added sugars has been found to be associated with poor sleep quality.

For the best sleep possible, aim to consume a variety whole grains, fruits, vegetables, lean protein, and calcium-rich dairy or dairy substitutes. Getting a wide variety of foods provides ample nutrients that your body needs to function blissfully.

What about the impact sleep has on nutrition? 

Sleep is an important function of the body allowing us to rest, recover, remember, and attack the next day with energy. As students, it can be very easy to begin cycles of sleep deprivation when assignments and exams roll in.

Studies have shown that inadequate sleep patterns have been associated with a higher risk of developing obesity. Theories suggest that low levels of sleep or irregular sleep patterns affect appetite negatively. People with inadequate sleep patterns are more likely to eat more throughout the day. Additionally, they are more likely to select foods that have a higher calorie content such as fast-foods or calorie dense, low-nutrient snacks like soda, chips, and candy. 

Tips:

If you know you’re in for a week with little sleep — prepare! 

  • Have quick healthy snacks on hand to eat throughout the day: whole fruits, dried fruit, applesauce, baby carrots, baby bell peppers, hummus, whole grain crackers, granola mixes, popcorn, oatmeal, whole grain cereals, nuts, nut butter on whole grain bread.
  • Be aware of the amount of caffeine you are consuming. Caffeine can have a direct negative effect on sleep and appetite. Herbal hot tea can be refreshing and help awaken the senses late at night without relying on caffeine.
  • Look for ways to snag quick meals. Aside from grabbing a bite in our dining commons, be on the lookout throughout the week for free foods that could alleviate time in your day. A good start is to look through University Union’s website to see what may be happening around campus.
  • Cut yourself some slack! It is very hard to make sure every aspect of life is being perfectly balanced while being a student. Use this stage in life to learn and experience what works for you.

See more blog posts here.