Is my vegetarian diet making me feel tired?

Dear Not worried... just curious, 

Getting that “good night’s sleep” not only restores your energy so you can start off your day, it also aids with the overall functioning of your body. Maintaining a consistent sleep schedule, keeping a restful environment, staying off your phone close to bedtime, and making sure you aren’t too hungry or full before bed are all ways to promote high quality sleep. If it does turn out that being a vegetarian is what’s leaving you drowsy, it may be related to simply not eating enough calories or to having low nutrient levels. Keep reading to learn more about the A’s, B’s, and Z’s of vegetarianism and sleep. 

What are factors that could be influencing your sleep? 

While having a vegetarian diet may contribute to your trouble getting out of bed, reviewing what a typical night’s rest looks like for you may reveal other factors at play. Consider asking yourself the following questions: 

• Are you sticking to a sleep schedule? Going to sleep and waking up at the same times each day can help regulate your sleep-wake cycle. This may maximize the energy you get from sleep. Sticking to a sleep schedule can also help to ensure you’re getting the recommended seven to nine hours of rest each night. 
• Are you maintaining a restful sleep environment? Making sure that your room is dark, at a comfortable temperature, and quiet could greatly improve the quality of your sleep. Purchasing a sleep mask and earplugs or playing white noise may be helpful in blocking out light and reducing external noise. 
• Are you looking at your phone before bed? Limiting your screen time when your bedtime is approaching and sticking to calm activities, such as reading or listening to mellow music may help you drift into a restful sleep. This is because blue light emitted from electronic devices may block melatonin release, making it harder to fall asleep. 
• Are you going to bed feeling hungry or full? Plan your last meal or snack with enough time for you to digest—around two hours—before getting into bed. Avoiding caffeinated drinks toward the latter half of the day also promotes better sleep. 

List adapted from Mayo Clinic  

How can you improve the quality of your sleep?

Making changes to encourage a higher quality sleep may make those recommended seven to nine hours of sleep even more beneficial. However, your lifestyle, activity and stress levels, and genetics can all play a role in how much sleep you personally need. Discovering the number of hours of sleep your body needs each night can help you plan out your sleep schedule and routine. If you feel that you’ve already taken these steps, focusing on your diet may be the next best course of action.

How can what you eat impact sleep?

No matter what your dietary restrictions are, meal portions, nutrients, and the variety of food you eat are all beneficial for your overall well-being—including sleep. Paying attention to the nutritional breakdown of the foods you eat as a vegetarian is especially important as vegetarian options are often low in calories and may lack other nutrients that are found in meat. Not getting certain vitamins and nutrients can lead to deficiencies that can impact both the quantity and quality of your sleep.  

If your drowsiness is related to being a vegetarian, what deficiencies could be causing it?

Without having blood tests done, you unfortunately can’t determine exactly which nutritional deficit could be contributing to the drowsiness you feel. However, being mindful of the nutrients that are typically missing from the vegetarian diet may give you a starting point to improve any potential deficiency. Some common nutrient deficiencies found in vegetarians, and some foods that contain them, include: 

• Calcium: Best known for maintaining bone and tooth strength. Dairy products, dark green and leafy vegetables, and fortified products are wonderful sources of calcium. 
• Protein: Helps maintain skin, bone, muscle, and organ health. Eggs, dairy products, soy products and other plant-based meat substitutes, legumes, seeds and nuts, and whole grains are great protein pack foods. 
• Iron: Necessary for maintaining red blood cell levels. Legumes, enriched cereals and whole-grain products, dried fruits, and leafy dark vegetables are sources of this. 
• Vitamin B-12: Prevents anemia and aids in the production of red blood cells. Because meat is the main source of this vitamin, many vegetarians may benefit from taking a B-12 supplement. 
• Omega-3 fatty acids: The main sources of energy and cell regeneration in the body. Fish, flaxseed, soybeans, and soy and canola oil are all high in omega-3s. 

List adapted from Mayo Clinic and National Health Service

Incorporating these foods into your eating plan may help your morning energy levels. Additionally, discussing your current diet with a health care provider—such as a nutritionist or dietitian—may give you a more accurate understanding of what could be missing from it.

Good luck getting up and at 'em!