We normally eat four to six times a day, so have you ever wondered why you don’t need to wake up from a sleep in order to feed yourself?

During sleep, your body releases a hormone called leptin that reduces appetite. That’s why most of us can sleep seven or eight hours without waking up to eat. It’s harder to go that long without food while you’re awake because you’re more active, so your body releases less leptin. If you’re not getting enough sleep on a regular basis, your body actually starts to release less leptin, which may cause you to have a bigger appetite and lead to overeating. Over time, this could result in weight gain. So, don’t worry about having to wake up to eat. The trick is to focus on eating well when you’re awake so that you can be healthy and get a good night’s rest. Eat every three to four hours to keep your metabolism going and to make sure your body is getting enough energy during your day. Choose healthy foods for your meals and snacks by following Canada’s Food Guide (Health Canada, 2007). What, when, and how much you eat can impact how you feel when you’re awake and how well you sleep.

When you wake up

To get a good start to your day, eat a healthy breakfast. Breakfast is the most important meal of the day. “Breakfast” actually means to “break the fast” because you have been fasting while you were sleeping. When you wake up, your body’s blood sugar supply is low, so you need to eat breakfast in order to have enough energy to start your day.

A balanced breakfast has a high-fibre grain product and at least two other food groups. Here are some examples: bran cereal with berries and low-fat milk, oatmeal with almonds and low-fat yogurt, and rye toast with peanut butter and orange slices.

While you’re awake

Plan your meals and snacks using Canada’s Food Guide. Sugary snacks may give you a short burst of energy but they can also make you feel sluggish later on. Instead, have a small snack that has some protein because it can help you stay alert. Healthier choices include low-fat cheese, hummus, bean dips, low-fat yogurt, peanut butter, and unsalted nuts.

Before bed

You shouldn’t go to bed hungry, but you shouldn’t overeat either. Try having a small, healthy snack a few hours before bed. Stay away from fatty, greasy foods because they may cause stomach upset, heartburn, or diarrhea, and could keep you awake. Instead, have a healthy snack that is high in carbohydrates (e.g., toast, cereal, crackers, fruit) because carbohydrates can help make you sleepy.

Keep hydrated

Staying hydrated not only helps keep you alert, but it’s also good for your overall health and well-being. Drink a glass of water when you wake up and at meals. Then, have sips of water during your day. Stay hydrated by choosing water or low-fat milk, and limit your alcohol intake.

If you drink coffee, tea, or other drinks that have caffeine, try to have them early in your day since caffeine can take up to eight hours to clear your body (HHS, 2005). Health Canada recommends a maximum caffeine intake of 400 mg/day for healthy adults (i.e., equal to about two or three cups of coffee).

What and when you eat can impact the amount and quality of sleep you get. Eating a healthy, well-balanced diet and staying hydrated can help you get a good night’s sleep. Sweet dreams!

Key References:

Health Canada. (2007). It’s your health: Caffeine. Retrieved February 10, 2010, from http://dsp-psd.pwgsc.gc.ca/collection_2008/hc-sc/H13-7-2-2007E.pdf

HHS-U.S. Department of Health and Human Services. (2005). Your guide to healthy sleep. Retrieved February 9, 2010, from http://www.nhlbi.nih.gov/health/public/sleep/healthy_sleep.pdf