07 March 2024 , 16:48
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Health and dieting expert Dr Michael Mosley says that making one change to your diet might make a huge improvement to how you sleep.
Writing on his blog, he said if you're finding it hard to get a good night's kip "the answers may lie in your diet". Dr Mosley suggested something called intermittent fasting. This means you only eat at certain times of the day and it could lead to better sleep. In his words, "switching up your eating pattern might just fix your sleeping pattern".
According to Dr Michael, 71 per cent of adults don't get the recommended seven to nine hours of sleep each night. Good sleep is about three things - how long you sleep, the quality of sleep without interruptions and a steady routine, reports Bristol Live.
In his blog post, he explained "if you optimise all three, you're onto a winner". Benefits include better focus and decision-making, a boosted immune system and a healthier heart. It also reduces the risk of diabetes and lowers the hunger hormone, ghrelin, reducing the chance of obesity by 41 per cent.
Intermittent fasting and sleep
Dr Mosley wrote: "To begin improving your sleep and reap those all-important health benefits, you may want to learn about the incredible connection between intermittent fasting and sleep. Fasting intermittently has been shown to improve all three pillars of good sleep, and the good news is that research suggests it won't take long before noticing changes.
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"A 2003 study measured participants' sleep using a polysomnography before and after just seven days of fasting. The results indicated that fasting short-term can improve sleep quality by reducing restlessness, awakenings during the night and leg movement during sleep. This was in addition to daytime improvements in concentration and emotional balance.
"Similarly, a 2019 study by the Salk Institute found that a 10-hour eating window for overweight participants saw reductions in blood sugar levels, blood pressure, waist size, as well as longer and less interrupted sleep. In general, overeating during the day and too close to bedtime has been shown to compromise healthy sleep.
"This can result in a vicious cycle of poor sleep leading to poor diet choices and so on. However, going to sleep on a relatively empty stomach (which happens when you extend your fasting window), allows your digestive system to align with your brain and both clock off for sleep, helping improve decision-making and reduce the hunger hormone, ghrelin. Furthermore, intermittent fasting has been shown to raise the levels of the sleep-promoting hormone, melatonin, which helps you fall asleep quicker and stay asleep longer."
What is intermittent fasting?
Dr Mosley explained that there are "multiple methods of intermittent fasting", but two are especially popular in The Fast 800 Programme. The first method is called TRE, or time-restricted eating. This means you eat all your food for the day in a shorter time. For example, you might eat for 12 hours and then not eat for 12 hours. This is known as the 12:12 method.
There are other ways too, like 14:10 or 16:8, where you fast even longer. The second way is the 5:2 method. This is about the days of the week. On two days, you only eat 800 calories. These are your fasting days. On the other five days, you eat normally. Dr Mosley says it's best to eat like people do around the Mediterranean Sea to get the most out of this plan.
How to do intermittent fasting
Dr Michael Mosley has shared some great tips that could make the transition to a new healthy lifestyle much easier. He said: "When embarking on a new eating pattern lifestyle change, it can be tricky to know where to start. Thankfully, we have a few top tips to help get you started to help make your journey easier and more enjoyable".
Dr Mosley's top tips are as follows:
- Gradually extend your fasting window: There is really no need to suddenly drastically restrict your eating times when starting intermittent fasting. Starting with a 12:12 method (fasting for 12 hours and eating within a 12-hour window) can help ease yourself in. Then build up to 14:10 or 16:8 when you feel more confident.
- Don’t forget your liquids: Staying hydrated is key for both intermittent fasting and sleep. Water is great, however herbal teas can also help settle a sweet tooth or craving during a fast. Making use of fasting-friendly supplement shakes, like The Fast 800 Shakes, can also be great drinks for busy days when you don’t have time to make a nutritious meal, which brings us to our next tip.
- Consider trying supplements: When fasting, you need to ensure you’re still getting in the proper amount of nutrition, just packed into a smaller eating window. If you’re concerned you might not get enough in your diet while intermittent fasting, try a supplement like a shake or a multivitamin. 7
- Seek support : When making lifestyle changes like adopting a new eating pattern, it can be helpful to have support from professionals to keep you steered in the right direction. Our Programme has intermittent fasting plans, like The New 5:2, that can assist with meal planning, organising your shopping lists, recipe inspiration, member-only Health Coach support and more, all developed by our in-house experts. That’s sure to help you rest a little easier.
- Eat plenty of protein: When intermittent fasting, it’s still essential to fit in 60g of protein to your day, so prioritise it in your eating window. Protein helps you stay full and energised while your body gets used to eating fewer meals. Here are some high protein and fibre foods to break your fast with, and below is a little inspiration if you need some fasting-friendly meal ideas that support intermittent fasting and sleep.