The Impact Of Diwali Sweets On Sleep - Making Healthier Options

Diwali, the festival of lights, is celebrated with great enthusiasm in India. It is synonymous with sweets and festive treats. While indulging in Diwali sweets is a delightful tradition, it's essential to be mindful of their impact on your health, including sleep. Before we deep dive into what to and what-not-to eat during Diwali, let us first understand our sleep-wake cycle.

Sleep-Wake Cycle

Little children take their bar of chocolate to bed, teens indulge in soda or soft drinks. Adults finish off their bowl of ice cream or a sweet cocktail at a late-night party. These are some of the habits followed by different age groups, but do they interfere with sleep?

The answer is yes, to understand how sugar affects sleep, it’s important to know how your body regulates the sleep-wake cycle. Our sleep-wake cycle is controlled by various factors like neurotransmitters and hormones.

The sleep-wake cycle consists of three factors, Cortisol is a hormone that helps us to wake up and stay alert during the day, and Melatonin is also a hormone that helps us in falling asleep. While Serotonin is a neurotransmitter that regulates mood, appetite and sleep.

How Does Sugar Intake Disrupt Sleep?

1. Sugar Content: Diwali sweets are typically loaded with sugar, which can cause blood sugar spikes and crashes. Consuming excessive sugar close to bedtime can disrupt your sleep. High sugar intake can also lead to increased wakefulness during the night.

2. Calorie Intake: Diwali sweets are often calorie-dense, which can lead to weight gain if consumed in excess. Weight gain can be associated with sleep problems, such as sleep apnea or discomfort that affects the quality of your sleep.

3. Digestive Issues: Diwali sweets, especially those made with ghee or heavy ingredients, can be challenging to digest. Eating heavy, rich sweets before bedtime can lead to indigestion, discomfort, and even heartburn, making it difficult to sleep well.

4. Caffeine Content: Some Diwali sweets, like chocolate-based treats, may contain caffeine. Consuming caffeine, even in small amounts, in the evening can interfere with your ability to fall asleep.

5. Nutritional Balance: Diwali sweets often lack essential nutrients like fibre and protein. A diet that lacks these nutrients can lead to hunger pangs during the night, disturbing your sleep.

How To Minimize The Impact Of Sweet On Sleep?

1. Practice Portion Control: We know you like to enjoy your favourite Diwali sweets, but the key to control your sleep is to have it in moderation. Limit the number of sweets you consume in one sitting, and avoid excessive consumption late at night.

2. Choose Wisely: Opt for sweets that are lower in sugar and made with healthier ingredients. Homemade sweets can be a better option as you can control the ingredients used.

3. Balanced Diet: Balance your Diwali sweet indulgences with a balanced diet throughout the day. Ensure you're getting enough fibre, protein, fruits, and vegetables to support overall health.

4. Limit Evening Consumption: Try to finish your Diwali sweets a few hours before bedtime to allow your body time to digest and reduce the risk of indigestion disrupting your sleep.

5. Stay Hydrated: Drink plenty of water throughout the day, especially if you're consuming sweets. Staying hydrated can help your body process the sweets more efficiently.

6. Mindful Eating: Savor each bite of your sweets and eat mindfully. This can help you recognize when you're satisfied and prevent overindulging.

7. Avoid Caffeine: Be mindful of Diwali sweets with caffeine content, and avoid consuming them in the evening or close to bedtime.

8. Regular Physical Activity: Engage in regular physical activity to burn off extra calories and support better sleep.

Sweet Alternatives To Satisfy Your Sweet Tooth While Promoting Good Sleep

1. Fruit: Fresh fruits like berries, cherries, and bananas offer natural sweetness along with vitamins, fibre, and antioxidants. Cherries, in particular, contain melatonin, a hormone that regulates sleep. You can enjoy them as a bedtime snack or add them to yoghurt or oatmeal.

2. Yoghurt with Honey: Greek yoghurt with a drizzle of honey is a creamy and satisfying sweet treat. Greek yoghurt is a good source of protein, and honey contains tryptophan, an amino acid that can promote sleep.

3. Warm Milk with a Hint of Sweetness: A warm glass of milk with a touch of honey or a sprinkle of cinnamon can be soothing and comforting before bedtime. Milk contains tryptophan, and the warmth can help you relax.

4. Nuts: Almonds, cashews, and walnuts have a natural sweetness and provide healthy fats, protein, and magnesium, which can aid sleep. Avoid heavily salted or sugared nuts and opt for unsalted varieties.

5. Dark Chocolate: If you're craving chocolate, choose dark chocolate with a high cocoa content (70% or higher). Dark chocolate is lower in sugar and contains antioxidants. Enjoy a small piece as an occasional treat, but be mindful of its caffeine content.

6. Herbal Tea: A cup of herbal tea like chamomile, valerian root, or lavender can be naturally sweet and relaxing. These teas are caffeine-free and can promote sleep.

7. Homemade Smoothies: Blend together fruits, vegetables, and Greek yoghurt to create a nutritious and sweet smoothie. You can sweeten it naturally with a bit of honey or a ripe banana.

8. Oatmeal: Make a bowl of oatmeal with a drizzle of maple syrup or a handful of raisins for natural sweetness. Oats contain complex carbohydrates that can help regulate blood sugar levels and promote sleep.

9. Date-Based Snacks: Dates are naturally sweet and can be used to make energy balls or bars with ingredients like nuts, oats, and cocoa powder. These can be a healthier alternative to traditional sweets.

10. Frozen Fruit Bars: Choose frozen fruit bars or popsicles made with real fruit and minimal added sugars. They can be a refreshing and guilt-free sweet treat.

11. Get a good mattress: Apart from eating right and maintaining a healthy diet, a good and a quality mattress also plays an important role. A restful night’s sleep is extremely important to stay active during the long week of Diwali.

Bottom Line

Remember that the key to enjoying Diwali sweets while minimizing their impact on sleep and health is moderation and mindful eating. By making conscious choices, you can savour the festive treats without compromising your well-being.