You’ve purchased the perfect mattress, blackout curtains, and ditched your phone before bed (kudos to you!). You’ve created a relaxing routine that you look forward to. You’ve even designed your sleep haven for the ultimate nap! However, despite your efforts, a good night’s sleep remains out of reach. Been there, experienced that. What if I told you that the culprit might be on your plate—not in your bedroom? The missing piece of the puzzle is hiding in plain sight: your diet. Ahead of daylight saving time, let’s dive into the often-overlooked connection between diet and sleep. Specifically, sneaky food allergies can disrupt your sleep. Yesadjusting your diet may be the key to better, uninterrupted sleep.
Featured image is from our interview with Michelle Nash interviewing Inge Theron.
Edie Horstman
Edie is the founder of Wellness with Edie, a nutritional coaching company. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
A surprising connection: food sensitivities and sleep
Unlike food allergies, which can trigger immediate and sometimes severe reactionssensitivity Tends to fly under the radar. They usually don’t cause an obvious, immediate reaction. But over time, they can quietly wreak havoc on your body. Hello, sleep issues. These sensitivities can lead to symptoms ranging from inflammation and hormonal imbalances to digestive issues. All of this inevitably affects your ability to get proper rest.
How your diet affects your sleep
Here’s the thing: You might be sensitive to the foods you eat (every day) and not even realize it. For example, a seemingly innocuous morning latte or your favorite sandwich can be damaging to the quality of your sleep. Eventually, undiagnosed sensitivity can disrupt your ability to sleep. As a result, you find yourself tossing and turning and have difficulty waking up to rest. Fortunately, a dietary tweak (or two) may be all you need to significantly improve your sleep quality and overall health.
The inflammation-sleep-anxiety cycle
Inflammation occurs when you eat something that your body is sensitive to. This is not the acute type that causes significant swelling. This is a low-grade, chronic inflammation that simmers beneath the surface. This inflammation can disrupt your sleep patterns, making it harder to fall asleep or stay asleep throughout the night. We all know what happens when we don’t sleep well—anxiety sets in. This creates a vicious cycle: poor sleep increases anxiety, which in turn makes sleep more difficult.
7 Common Food Sensitivities That Affect Sleep
As mentioned before, sensitivities tend to produce more subtle (albeit chronic) symptoms. But before you know it, these sensitivities can disrupt your sleep patterns and overall rest. Wondering what the culprits are in diet and sleep? As a nutritional counselor, I often observe these common food sensitivities in my clients:
1. Dairy products
First up is dairy. Think milk, cheese and yogurt. More specifically, it is the two main proteins in milk: casein (found in the solid portion of milk that has curdled) and whey (found in the liquid portion of milk that remains after the milk has curdled). These can cause problems for people with lactose intolerance and/or dairy allergies. Symptoms such as bloating, gas, and an upset stomach may make falling asleep difficult. Additionally, dairy can sometimes cause excess mucus production, which can lead to snoring (and frequent wakings) throughout the night.
Love the taste and consistency of dairy? Try lactose-free cottage cheese, coconut yogurt, or flax milk—all of which mimic the benefits of dairy without the side effects.
2. Gluten
In addition to celiac disease, gluten (the protein found in wheat, barley, and rye) can also be a problem for people with gluten sensitivity. Gluten triggers an inflammatory response that disrupts sleep-regulating hormones. The snowball effect can lead to gastrointestinal symptoms and affect sleep quality. But even if you haven’t been diagnosed with an allergy, gluten can still cause gastrointestinal discomfort that can disrupt your sleep.
Try a grain-free diet, or swap out your usual packaged bread for organic sourdough (preferably from a local baker or homemade!).
3. Eggs
Notice digestive issues (such as bloating, gas, or diarrhea), skin reactions (such as hives or eczema), or respiratory symptoms (such as congestion or cough) after eating eggs? You may have sensitivities. These adverse reactions can cause discomfort—even if you eat them for breakfast rather than dinner—which can lead to difficulty falling asleep.
Before you say goodbye to your eggs, switch to high-quality eggs (pasture-raised) because these chickens are raised in a healthier, more natural environment. Also, cook eggs thoroughly. Heat changes the structure of the egg protein, potentially making it less allergenic. Finally, test different egg breeds (if you have access to them) to see if that improves your tolerance (e.g. duck eggs).
4. Soybeans
While soy products (tofu, tempeh, soy milk, and edamame) are healthful, they can also cause reactions. Here’s a detailed look at soy’s effects on diet and sleep:
- blood sugar effects. Soy products can affect blood sugar levels. And these fluctuations can affect sleep quality!
- I am protein. Soybeans contain proteins that can act as allergens. These proteins—particularly glycinin and beta-conglycinin—can trigger an immune response that manifests as bloating, gas, and diarrhea.
- Phytate. Soybeans contain phytates, compounds that interfere with mineral absorption. This disruption may lead to nutritional imbalances and may affect overall health (including sleep).
- Isoflavones: Soy products are rich in isoflavones, plant compounds with estrogen-like properties. For those with hormonal sensitivities or imbalances, this can lead to disrupted sleep patterns, leading to symptoms such as hot flashes or mood swings.
- Lectin. Last but not least, soybeans contain lectins. These proteins bind to the lining of the digestive tract and may cause inflammation or irritation. This irritation can cause gastrointestinal symptoms, which can disrupt sleep.
5. Nuts
Nuts (peanuts and tree nuts such as cashews and walnuts) are well-known allergens that can trigger a range of reactions. Symptoms such as hives, itching or swelling/histamine reaction can make sleeping uncomfortable and challenging. Additionally, while nuts are packed with nutrients like healthy fats and fiber, these items can irritate the digestive tract because they are difficult to digest, especially if consumed in large amounts before bed.
6. Citrus fruits
While citrus fruits may not be common Allergens, they can still cause problems for some people! Namely orange, grapefruit and lemon. The acidity in these fruits can cause acid reflux, where stomach acid backs up into your esophagus, especially when you lie down. This can cause a burning sensation that keeps you awake and disrupts your sleep. If you find that citrus fruits interfere with your rest, it may be helpful to eat less citrus fruits (especially at night).
Do you like to eat fruit? Try switching to cherries (if they’re in season), peaches, kiwis, bananas and berries. These options are packed with ingredients ranging from melatonin and serotonin to magnesium and antioxidants. All of these regulate sleep patterns and support your sleep-wake rhythm.
7. Artificial additives and preservatives
Last but not least, the artificial ingredients. Artificial additives and preservatives in ultra-processed foods can disrupt your sleep. Think artificial colors, flavors, and excess sodium (which are often added to make food last longer and taste better!). However, these additives may cause stomach upset or cause allergic reactions. This, in turn, makes it difficult to fall asleep or stay asleep. High sodium levels can also cause water retention and increase blood pressure, causing you to wake up frequently during the night. Choosing less processed, whole foods can help avoid these problems.
Ditch the high-carb cereal for grain-free cereal, boxed cookies for oatmeal chocolate chips, a high-sugar bar for a cleaner protein bar, or some medjool dates stuffed with nut butter and flaky salt.
Suspect you may have a food allergy?
If you think a food sensitivity may be affecting your sleep, consider keeping a food diary to record what you eat and how you feel. Identifying and eliminating problem foods can easily improve the quality of your sleep. All that said, how do you know if a food sensitivity is affecting your sleep? Watch for these signs:
- Feeling tired even after a full night’s sleep
- Difficulty falling or staying asleep
- Mood swings or increased anxiety
- Digestive problems, such as bloating or gas
- Skin problems such as eczema or acne
- headache or brain fog
Beyond Food: Blood Sugar and Sleep
To complete the cycle, let’s not forget about blood sugar. Those late-night snacks or sugary desserts can cause your blood sugar to spike and crash during the night, leading to restless sleep. Try to eat a balanced dinner that contains 20-40 grams of protein, 1-2 sources of healthy fat, and a fiber-rich carbohydrate such as butternut squash or black beans. If you prefer a bedtime snack, choose a handful of nuts with berries, a wedge of sharp cheddar cheese with dark chocolate, or chia seed pudding with nut butter. Just one meal (or snack) can give you a good night’s sleep!
