To Sleep Better, Eat Light
Dateline: 12/06/99
What you eat, how much you eat, and even when you eat all contribute to the quality of your sleep. Snoring and sleep apnea are worsened by obesity. This is because an obese person often has an excess of fatty tissue in the throat area that can partially block the air ways. In snoring, this fatty tissue vibrates as the sleeper breathes, causing the strident and irritating noise.In sleep apnea, this fatty tissue may momentarily block the air passage completely, causing the sleeper to stop breathing for a short time. Then the person has to gasp to start breathing again, putting a strain on the entire body, and especially the heart.
The relationship between obesity and sleep apnea is well known. In fact, weight reduction should be one of the chief aims when treatment is started. Even the loss of a few pounds may be enough to help alleviate much of the problem.
Obesity and sleep apnea, however, can be a two-way street. Obesity aggravates the apnea. Apnea helps to promote weight gain. Some of the reasons for this include a lack of energy that precludes getting proper exercise, and, sometimes, eating in order to stay awake. This could lead to yet another disorder - sleep eating syndrome where the sleeper continues to ingest food while sound asleep. In this, there is a serious risk of choking.
Recently, the Faculty of Medicine in Calgary, Alberta, experimented with obesity and sleep-disordered breathing using obese Vietnamese Pot-Bellied Pigs. The pigs were fitted with special masks that allowed scientists to measure the flow of air in and out of their lungs. The pigs exhibited Pickwickian syndrome. This is a combination of obesity, somnolence and breathing difficulties. The term "Pickwick" comes from a novel by Charles Dickens about an obese gentleman.
But snoring and sleep apnea aren't the only eating related sleep disorders. Another is the problem of gastroesophageal reflux, or common heartburn. At times., this problem can be so severe it causes sleeplessness or wakes the sleeper up in the night. Symptoms are a burning pain in the chest and throat, often accompanied by abdominal discomfort. At times, some of the contents from the stomach (partially digested food and/or stomach acid) can come back into the throat or mouth.
Gastroesophageal reflux can be caused by eating a heavy meal too close to bed time or eating spicy or greasy foods. Several over-the-counter medications may be enough to control the condition. If it continues, however, see your doctor about getting it under control.
It's wisest to keep the last meal of the day light. An ideal arrangement is a hearty breakfast, the main meal of the day around noon, and then a light supper early in the evening. I do realize, however, that this is impossible for many people. Children are at school for the midday meal and many adults either brown bag it, or eat a light cafeteria meal. If you must eat the large meal in the evening, do try to eat it at least four hours before you retire to give it a chance to digest before you fall asleep.
If you suffer from insomnia, try to eat foods that contain tryptophan such as milk, honey, turkey, egg whites and tuna. Tryptophan helps the body to produce melatonin, and melatonin is the hormone that promotes sleep.
Some foods, however, are rich in another amino acid, tyramine. Tyramine causes the release of a substance that stimulates the brain and keeps you awake. Avoid eating bacon, cheese, sugar, ham or tomatoes. And always avoid other stimulants, like caffeine (and remember this comes in colas and chocolate as well as coffee) and alcohol.
Improve your eating habits, improve your sleep. It's as simple as that.