Hey there, friends! I’ve got some exciting insights to share today that tie into both eating and sleeping, two crucial aspects of our well-being that are more interconnected than you might think. So, let’s dive in and explore how understanding this connection can be another valuable tool in your journey toward reducing stress in your life.
First off, I want to emphasize that I’m not here to overwhelm you with a ton of information. I love giving a buffet of options and you get to gravitate toward the one thing that grabs your attention the most, taking it one step at a time. Each small change you implement is a step toward a healthier, less stressful life.
Now, let’s talk about routine. Isn’t it fascinating how everything in life seems to have its own rhythm and order? From our biology to our daily routines, it’s all interconnected in a beautiful dance of chemical and hormonal rhythms. Take our heartbeat, for example – it pulsates to its own rhythm, just like our breathing and the patterns of our brain. And when we disrupt these natural rhythms, we can feel the impact on our well-being.
Our body temperature has a rhythm too – there’s a daily ebb and flow to it. When we sleep, our body temperature naturally drops. It makes sense, right? Our bodies are winding down, muscles relaxing, and tissues repairing themselves. It’s a time of healing, recovery, rest, renewal, detoxification and more while we rest, especially if we haven’t indulged in a big meal right before bedtime.
It’s amazing how our body springs into action the moment we wake up. As soon as our eyes open, our body temperature begins to rise naturally. It’s our internal clock knowing it’s time to kickstart the day, get moving, and tackle whatever lies ahead. Even if you decided to stay in bed all day, your temperature would still climb because your body syncs up with the rhythms of the sun.
This morning heating up process can align perfectly with our eating habits if we know about it. It’s like our body is primed and ready to process nutrients, making breakfast a good time to fuel up for the day ahead. And did you know that as our temperature steadily climbs, it reaches its peak around noontime, coinciding with the sun’s high point in the sky? It’s a synchronicity that’s not widely known but plays a significant role in our digestion. That’s why lunchtime is when our digestive system is at its most efficient, ensuring that our food gets broken down and absorbed optimally. For this reason, lunch would be the most important time to eat as nutritional a meal as possible.
Do you ever notice that your energy takes a dip after lunchtime? It’s not just you – between 2 and 5 o’clock, many of us start feeling a bit groggy. That’s because our body temperature begins to decline after reaching its midday peak. During this time, our energy is redirected to aid digestion, leaving us feeling a tad sluggish.
You might have instinctively reached for a snack or a cup of coffee to combat this afternoon slump, without realizing that it’s a perfectly normal part of our human rhythm. Interestingly, in some European and Latin-American cultures, people embrace this rhythm by enjoying their largest meal during this digestion-boosting period, followed by a siesta. It’s a practice that honors the natural ebb and flow of our body’s energy, something we could learn from in our fast-paced society.
I don’t think the American workforce is going to implement a siesta any time soon, but did you know that sneaking in a quick 15 to 20-minute rest period during the day can work wonders for your overall well-being? Studies have shown that these short breaks can significantly boost cognitive function, physical performance, mood, and energy levels – no need to actually sleep during this time, just some rest and stillness away from external distractions.
So, what does a mini-break look like? It could be as simple as taking a leisurely stroll, curling up with a good book, or indulging in a brief relaxation video. Personally, I’ve been loving somatic movement sequences lately – just 14 minutes and I feel like a whole new person afterward. The key is to find what works for you and gives you that much-needed pause in your day.
Around 5-6 PM, our body temperature starts to climb again, bringing back that evening burst of energy. But as the clock ticks closer to 9 o’clock, our temperature begins to dip once more, signaling the body’s preparation for sleep. Research actually suggests that a drop in temperature is essential for sound sleep, so consider turning down the thermostat a bit before bedtime to promote a more restful slumber.
Oh, and speaking of bedtime habits, indulging in a big meal right before bed can disrupt your sleep patterns. We’ll dive deeper into the importance of sleep in another post, but for now, think about making a small change like opting for a lighter dinner to set yourself up for a more restful night. Your body will thank you for it!
It’s interesting how our eating patterns can sometimes revolve around a non-existent breakfast due to morning rush (might the dinner the night before have anything to do with lack of efficiency in the morning for you?), a moderate-sized lunch often taken in while working, and a hefty dinner right before bed. If you find yourself tossing and turning at night, your eating habits could be a culprit worth examining. While there are many factors that contribute to poor sleep, the timing of your meals plays a significant role. Studies have shown that food consumed in the morning and especially at lunchtime tends to be digested more efficiently compared to nighttime meals. It’s like giving your body a workout – the right timing ensures optimal digestion and absorption of nutrients.
Think of it this way: just as you wouldn’t hit the gym when you’re already exhausted, it’s not ideal to load up on your biggest, most nutrient-dense meal when your digestion is winding down in the evening. So, why not shake things up a bit? Try shifting your focus to a heartier lunch and scaling back a bit on dinner. A little experimentation to find what works best for you and your body’s natural rhythms might be kind of fun.
If your morning routine typically involves just a cup of coffee or maybe a quick pastry or bar your body might start sending out some signals. See, when you skip breakfast or don’t eat enough, your body starts to worry about the food supply. Kind of like sounding the alarm, and your body responds by raising cortisol because it is on the alert about when food will come. And the coffee – don’t worry, I’m not here to banish your beloved brew, but it’s important to understand its effects. You see, coffee triggers the release of cortisol as well, which is a stress hormone. When combined with a lack of food, it’s a double whammy for your cortisol levels, sending them into overdrive.
Cortisol isn’t all bad – it’s crucial for survival and helps keep our major systems in check. But when we produce too much of it, it can lead to premature wear and tear on our body’s weak spots. So finding that right balance is well worth it. Enjoy your coffee, but maybe pair it with a balanced breakfast to keep those cortisol levels in check and support your body’s overall well-being.
But know that caffeine isn’t just in coffee – it’s hiding in chocolate, tea, and even diet sodas and sports drinks. Having one cup of coffee or other caffeine containing drinks with a meal can help stabilize those blood sugar spikes that caffeine can sometimes trigger. Also embrace the adventure. Try swapping out some of that coffee for green tea or herbal blends like chamomile or tulsi. They offer a gentle boost without the cortisol spike.
If you’re the type who powers through lunch, grabbing something quick on the go, you might miss out on that prime time between noon and 1:30 PM when your body’s all dressed up to perform optimally in the digestion department for you with no place to go. By 3 or 4 o’clock, you could find yourself feeling ravenous, maybe even dealing with a headache, or feeling irritable – all because you didn’t fuel up during your body’s optimal circadian flow.
Skipping breakfast and having a tiny or late lunch sets the stage for major hunger pangs come evening. The problem is chowing down on a big meal right before bed means your body misses out on some of the amazing benefits of sleep. See, while you’re catching those Z’s, your body’s busy focusing on maintenance, detoxification, repair, and growth. It’s really a reset button for your entire system. And if that reset time is cut short or suboptimal, you won’t feel great the next morning.
So, how late is too late for dinner? Experts typically recommend wrapping up your last meal about 4 hours before bedtime. This gives your body enough time to digest without raising your body temperature, which could disrupt your sleep. Personally, I do ok even with just a 3 hour digestion window since my meals are of reasonable size most evenings. If you can’t adjust your dinner time, just remember you can still make it work by having a substantial snack earlier in the evening, then scaling back on dinner. Focus on finding that rhythm and giving your body the nourishment it needs, when it needs it most.
Alright, let’s dive into some questions to help you find your rhythm. Do you feel like your day flows smoothly, or is it more like a chaotic scramble? Are your meals, rest, and sleep scattered throughout the day, or do you have a regular routine in place?
If your answer leans towards the scattered side, it might be time to establish a rhythm that works for you. Start by considering how you can sync up with your body’s natural circadian rhythm, especially when it comes to meal times. Think about tweaking your breakfast, lunch, and dinner to better align with those internal clocks for optimal health.
Don’t forget to pencil in some downtime. Even just 15 minutes of relaxation in the afternoon can work wonders for your well-being. Whether it’s stretching, taking a walk, or indulging in a hobby that brings you joy, make time for it. When we forget to play and rest, food can start to carry more emotional weight than it should. So, sprinkle a little joy into your daily routine and watch how it transforms your relationship with food – and with life.
So, take some time to reflect on your daily rhythm and how it aligns with your stress lowering health goals. Small changes to your eating habits can add up to big improvements in your quality of life. Let’s work together to find the right rhythm for you!
