Nutrition and its Effect on Sleep: Insights from Dr. Johnson

In the journey to optimal health, understanding the relationship between our bodies, diet and sleep is crucial. One of the most interesting aspects of this relationship involves the liver, an organ with over 500 functions, which is most active during the night, particularly between 1 and 4 am. Its primary fuel is glucose.

The liver's nighttime activities are critical for our well-being, as it processes toxins, balances hormones, and helps regulate our metabolism. However, for the liver to perform optimally, it requires a steady supply of glucose. Without adequate glucose from our diet, the liver is forced to synthesise its own, converting muscle tissue into glucose—a process we'd ideally like to avoid.

This brings us to the importance of meal timing and composition, especially our last meal of the day. To support our liver and overall sleep quality, our dinner should include adequate protein. Protein not only supports muscle repair and growth but also stabilises blood sugar levels throughout the night. For those who might still feel a hint of hunger before bed, a small, balanced snack can provide the liver with the glucose it needs without disrupting sleep.

Here are some bedtime snack ideas that can help maintain glycogen stores and support your liver's nighttime functions, ensuring a restful sleep:

• 1. Caffeine-free tea with a generous spoonful of honey and an optional dash of milk. The honey provides simple carbohydrates for glucose, while the tea can soothe and relax you.

• 2. A bowl of fresh fruit, which is light on the stomach yet rich in natural sugars and fibre.

• 3. Homemade or organic store-bought ice cream. If opting for ice cream, consider varieties lower in sugar and additives to avoid any disruptive effects on sleep.

• 4. Bowl of grass-fed yoghourt with honey and berries. This combination offers both simple carbs and protein, with the added benefit of probiotics for gut health.

By consciously choosing our evening meals and snacks, we can support our body's nighttime processes, including those of the liver, and improve our sleep quality. It's a gentle reminder of how interconnected our diet and sleep are, and how, with thoughtful choices, we can enhance our health and well-being.