Invest in a better mattress, blackout curtains, and ditch your phone before bed (kudos!). You have created a downward spiral that you are looking forward to. You’ve even designed your bedroom for a great snooze! However, despite your efforts, a good night’s sleep is out of reach. I was there, I saw that. What if I told you that you might have guilt on your plate—not in your bedroom? The missing piece of the puzzle is hiding in plain sight: your diet. Before Daylight Savings begins, let’s dive into the often-overlooked connection between eating and sleeping. In particular, tricky food sensitivities ruin your sleep. YesGetting your diet right can be the key to unlocking better, more uninterrupted sleep.
Featured image from our interview with Inge Theron by Michelle Nash.
Eddie Horstman
Edie is the founder of the nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
The Surprising Link: Food and Sleep Sensitivities
Unlike food allergies—which cause immediate and sometimes severe reactions—sensitivity they tend to fly under the radar. They rarely cause an obvious, timely response. But over time, they quietly harm your body. Hello, sleep problems. These sensations lead to everything from inflammation and hormonal imbalances to digestive distress. All of that inevitably interferes with your ability to get proper rest.
How Your Diet Can Harm Your Sleep
Here’s the kicker: you may be sensitive to the foods you eat (every day) without even realizing it. For example, that seemingly innocuous morning latte or favorite sandwich may be undermining your quality of sleep. Finally, undetected sensitivity can interfere with your ability to sleep. As a result, you find yourself tossing and turning, struggling to get up and rest. Fortunately, it may only take a dietary adjustment (or two) to dramatically improve your sleep quality—and overall well-being.
The Inflammation-Sleep-Anxiety Cycle
When you eat something that your body is sensitive to, it causes inflammation. This is not a serious type that causes visible inflammation. Low grade, chronic inflammation that boils under. This inflammation can disrupt your sleep patterns, making it difficult to fall asleep or stay asleep through the night. And we all know what happens when we don’t sleep well—anxiety comes knocking. This creates a vicious cycle: poor sleep increases anxiety, which makes it more difficult to fall asleep.
7 Common Food Sensations That Affect Sleep
As mentioned, sensitivity often produces subtle (albeit chronic) symptoms. But before you know it, these sensations can disrupt your sleep patterns and overall relaxation. Curious about the top offenders when it comes to eating and sleeping? As a Nutritionist, I often see these common food sensitivities in my clients:
1. Dairy meat
First, dairy products. Think milk, cheese, and yogurt. Specifically, it’s the two main proteins in cow’s milk: casein—found in the milk solids that curdle—and whey, found in the milk that remains behind the milk. This creates problems for those with lactose intolerance and/or milk sensitivity. Symptoms like bloating, gas, and abdominal discomfort can make drifting off to sleep a challenge. In addition, milk can sometimes lead to excessive mucus production, which can cause snoring (and frequent waking) throughout the night.
Love the taste and consistency of milk? Try lactose-free cottage cheese, coconut yogurt, or flax milk—all of which mimic the goodness of milk without the side effects.
2. Gluten
Celiac disease aside, gluten—a protein found in wheat, barley, and rye—is a problem for those with gluten sensitivity. Gluten can cause an inflammatory response, and this response disrupts the hormones that regulate sleep. A snowball effect, this leads to gastrointestinal symptoms that interfere with sleep quality. But even if you don’t have a known sensitivity, gluten can still cause gastrointestinal distress that affects sleep.
Try a grain-free diet or swap out your go-to bread for organic sourdough (preferably from a local baker or homemade!).
3. Eggs
Notice digestive problems (constipation, gas, or diarrhea, etc.), skin reactions (such as hives or eczema), or respiratory symptoms (such as congestion or coughing) after eating eggs? You may be sensitive. This negative reaction can cause discomfort—even if you ate it for breakfast and not dinner—making it a challenge to fall asleep.
Before saying goodbye to eggs, replace them with high quality (pastured) eggs as these chickens are raised in a healthy, natural environment. Additionally, cook your eggs thoroughly. Heat changes the structure of egg proteins, which may reduce their allergenic properties. Finally, try different types of eggs—if you have access to them—to see if that improves your tolerance (eg, duck eggs).
4. Soy
Although soy products (tofu, tempeh, soy milk, and edamame) are healthy, they can cause reactions. Here’s a closer look at the impact of soy on food and sleep:
- Glycemic effect. Soy products can affect blood sugar levels. And this change affects the quality of sleep!
- Soy protein. Soy contains proteins that can act as allergens. Proteins—especially glycinin and beta-conglycinin—can cause allergic reactions (seen as bloating, gas, and diarrhea).
- Phytates. Soybeans contain phytates, which are compounds that can interfere with mineral absorption. This interference can cause nutritional imbalances and may affect overall health (including sleep).
- Isoflavones: Soy products are rich in isoflavones—plant compounds that have estrogen-like properties. For those with hormone-sensitive conditions or imbalances, this may involve disrupted sleep patterns, contributing to symptoms such as hot flashes or mood swings.
- Lectins. Finally, soybeans contain lectins. These proteins bind to the lining of the digestive tract and can cause inflammation or irritation. This irritation can cause stomach symptoms that interfere with sleep.
5. Nuts
Nuts (peanuts and tree nuts, such as cashews and walnuts) are well-known allergens that can cause various reactions. If you have histamine symptoms/reactions like hives, itching, or swelling, sleep is not ideal. again challenge. In addition, although nuts are packed with nutrients like healthy fats and fiber, these substances can irritate the digestive tract because they are difficult to digest—especially when eaten in large amounts before bed.
6. Citrus Fruits
While citrus fruits may not be normal allergens, can still cause problems for some! Namely, oranges, grapes, and lemons. The acid in these fruits can lead to acid reflux, where stomach acid flows back up into the esophagus—especially when you’re sleeping. This can cause a burning sensation, keeping you awake and disrupting sleep. If you see that citrus fruits affect your rest, it can help to reduce them (especially in the evening).
Enjoy noshing on fruit? Try switching to cherries (if in season), peaches, kiwis, bananas, and berries. These options are rich in everything from melatonin and serotonin to magnesium and antioxidants. All of which can regulate sleep patterns and support your sleep rhythm.
7. Artificial Additives and Inhibitors
Finally, synthetic ingredients. Artificial additives and preservatives in highly processed foods can ruin your sleep. Think artificial colors, flavors, and lots of sodium (often added to make food last longer and taste better!). However, these ingredients can upset your stomach or cause allergic reactions. In turn, it makes it difficult to fall asleep or stay asleep. High sodium levels can also lead to water retention and high blood pressure, which can make you wake up every night. Choosing whole, lightly processed foods can help avoid these problems.
Ditch high-carb cereals for grain-free granola, boxed cookies for these chocolate oatmeal delights, high-sugar bars for a clean protein bar option, or a few medjool dates topped with peanut butter and a sprinkle of salt.
Do you suspect you may have an eating disorder?
If you think food sensitivities may be affecting your sleep, consider keeping a food diary to track what you eat and how you feel. Identifying and eliminating problem foods can easily improve your sleep quality. All that said, how do you know if a food sensitivity is disrupting your sleep? Watch out for these signs:
- Fatigue, even after a full night’s sleep
- Difficulty falling asleep or staying asleep
- Mood swings or increased anxiety
- Digestive problems such as constipation or gas
- Skin problems such as eczema or acne
- Headache or brain fog
Beyond Food: Blood Sugar and Sleep
To bring this full circle, let’s not forget about blood sugar. Those late-night meals or sugary desserts can cause your blood sugar to spike and crash in the middle of the night, leading to restless sleep. Try to eat a balanced dinner with 20-40 grams of protein, 1-2 sources of healthy fat, and fiber-rich carbohydrates, such as butternut squash or black beans. If you like a light snack before bed, choose something like a handful of nuts with berries, a slice of sharp cheddar cheese and dark chocolate, or chia pudding with peanut butter. Your best night’s sleep is just a meal (or snack) away!