How sleeping well helps you make healthier food choices

Think about how you feel after a bad night's sleep. You wake up tired, reach for an extra coffee, skip breakfast or grab something sugary to get through the day. By the afternoon, your energy drops again and you crave more snacks. It is a cycle most of us know, and sleep has a lot to do with it.

Poor sleep influences appetite hormones, increasing ghrelin which makes you feel hungry and decreasing leptin which makes you feel full. This hormonal imbalance drives cravings for sugary, high calorie foods and makes it harder to resist them.

What Discovery data shows

Discovery Vitality data shows that good sleep is associated with a healthy weight, with three out of four people who sleep seven to eight hours a night (the recommended amount for adults) being within a healthy weight.

Getting enough and good quality sleep is one of the simplest ways to help your body make better choices naturally, starting with what is on your plate.

"Diets rich in fibre, complex carbohydrates (such as brown rice, oats, and whole wheat bread), and lean proteins containing the amino acid tryptophan (such as chicken, fish, tofu, and eggs), like the Mediterranean diet, are associated with better sleep," says Dr Mosima Mabunda, Chief Clinical Officer at Discovery Vitality.

"These foods support the production of the hormones that help regulate our sleep-wake cycle, such as melatonin and serotonin. Conversely, heavy and spicy meals, along with caffeine and alcohol close to bedtime, can interfere with the processes that promote restful sleep."

Three small habits that make a big difference

• Try to go to bed, wake up, and eat meals at about the same time each day.
• Stop eating two to three hours before bedtime so your body can focus on rest instead of digestion.
• Whole grains, vegetables, lean proteins, and foods rich in magnesium, like leafy greens and nuts, support better sleep and energy.

The takeaway

When you sleep well, you give your body the reset it needs to eat well too. Rest and nutrition go hand in hand. Together, they help build the foundation for a healthier, more energetic life.

Want to understand how sleep quality impacts your health? Read Discovery's newly published white paper for deeper insights: https://www.discovery.co.za/assets/template-resources/vitality/sleep-research-paper.pdf

Disclaimer: This article is intended solely for educational purposes and should not be considered a substitute for professional medical advice. For any health-related questions or concerns, always consult a qualified medical practitioner.