You probably already know that eating before bed can affect your sleep. Some of you may have found yourself still lying awake at 2am after enjoying coffee with dessert. But did you know that your food choices during the day can also affect your sleep at night?
In fact, a growing body of evidence shows that overall dietary pattern can Affects sleep quality and causes insomnia.
I nutritional epidemiologist,And, I trained to consider diet at the population level and how they affect health.
In the United States, a large portion of the population suffers from symptoms such as: poor quality of sleep and sleep disorders such as insomnia and obstructive sleep apnea, a condition in which the upper airway becomes obstructed and breathing stops during sleep.At the same time, most Americans are eating too much Processed foods high in fat, too little fiber, and too few fruits and vegetables.
It is difficult to determine whether these two trends are causally related to each other, but increasingly Research points to a link between sleep and diet and provide hints about the biological basis of these relationships.
How are diet and sleep quality related?
My colleagues and I wanted to better understand the relationship between sleep and diet in Americans 18 and older. So I analyzed whether there are people following me or not. Government Dietary Guidelines for Americans Get more sleep.
Using a nationally representative survey dataset collected from 2011 to 2016, we found that people do not adhere to dietary recommendations such as consuming enough fruits, vegetables, legumes, and whole grains. but, Sleep time was short.
Another study followed more than 1,000 young people aged 21 to 30 who participated in a web-based dietary intervention study aimed at increasing their daily fruit and vegetable intake.
People who increased their fruit and vegetable intake over a three-month period had better sleep quality and Reducing symptoms of insomnia.
Studies conducted by my group and others outside the United States also show that healthier overall dietary patterns improve sleep quality and reduce insomnia symptoms. .
These include: mediterranean diet – A diet rich in plant foods, olive oil, seafood, and low in red meat and added sugar – and anti-inflammatory diet.these are something similar to a mediterranean diet However, include additional emphasis specific ingredients in the diet like flavonoidsa group of compounds found in plants that have been shown to reduce inflammatory biomarkers in the blood.
Analyze food and nutrients
There are many individual foods and nutrients within an overall healthy eating pattern that may be associated with sleep quality, but there is varying degrees of evidence for this.
For example, research shows that fatty fish, dairy products, Kiwi fruit, tart cherry and other berries Strawberries and blueberries can improve the quality of your sleep. One common way these foods affect sleep is by provides melatoninis an important regulator of the brain’s sleep-wake cycle.
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foods rich in fiber Certain protein sources such as beans and oatmeal, especially those high in the amino acid tryptophan, such as chicken, also better quality sleep. Individual nutrients that may be beneficial include: magnesium, vitamin D, iron, omega 3 fatty acids and manganese. Some foods, such as salmon, contain multiple nutrients.
unraveling complexity
One important caveat in many studies of individual foods and dietary patterns is that most studies cannot easily disentangle the direction of the relationship.
In other words, it’s difficult to know whether the association is a result of diet influencing sleep, or sleep influencing diet. In reality, this is likely a cyclical relationship, with a healthy diet promoting good sleep quality, which in turn helps improve sleep quality. Reinforce good eating habits.
In observational studies, there may also be confounding factors such as age and economic status that may be important correlates of both sleep and diet.
Foods to avoid for healthy sleep
Aiming to increase your intake of sleep-promoting foods is not always enough to improve your sleep quality. It’s also important to avoid certain foods that can negatively impact your sleep. Here are some of the main causes:
- Saturated fats found in hamburgers, fries, and processed foods are Leads to decreased slow wave sleep,In other words Considered the most restorative form of sleep.
- Refined carbohydrates found in white bread and pasta are quickly metabolized. Eating these foods for dinner can have the following consequences: wake up from hunger.
- Alcohol disrupts sleep quality. Alcohol’s sedative effects initially make it easier to fall asleep, but shorter alcohol intake disrupts sleep patterns. REM, or rapid eye movementsleading to sleep in the first part of the night and increased nocturnal awakenings.
- If you consume caffeine even 6 hours before bedtime, difficulty falling asleep This is because it blocks the hormone adenosine, which makes you sleepy.
- Consistent overconsumption of calories can lead to weight gain. The strongest predictor of obstructive sleep apnea. Excess weight can put additional pressure on your diaphragm and lungs, and fat buildup around your neck and throat can narrow your airways, so it’s a factor.
Interestingly, our group recently showed that food or food packaging contains toxic substances. like a pesticide, Mercury and Phthalate esters – chemicals used in the manufacture of plastics – can affect your sleep. Toxic substances can be found in both healthy and unhealthy foods, so this study suggests that some foods may contain both beneficial and harmful ingredients for sleep. suggests that there is.
Meal timing and gender considerations
Meal timing and consistency, known in the sleep research field as “chronotrophy,” also very likely helps explain the link between healthy eating and good sleep.
Americans eat at traditional meal times instead of random snacks Associated with improved sleep quality. Additionally, late night eating is usually associated with the consumption of unhealthy foods such as processed snacks; causes more fragmented sleep.
The last very interesting piece of this puzzle is that the relationship between eating and sleep often differs by gender. For example, there appears to be a link between healthy eating patterns and insomnia symptoms. women may be stronger.
One reason for this may be gender differences in sleep. especially, Women are more likely to suffer from insomnia than men.
The key to a good night’s sleep
Overall, there is no one magic food or drink that will improve your sleep. We recommend focusing on an overall healthy eating pattern throughout the day and consuming a higher percentage of calories early in the day.
In addition to avoiding caffeine, alcohol, and heavy meals in the 2-3 hours before bed, you should also include other things in the last few hours of the day. Practice good sleep hygiene habits.
These include stepping away from technology, reducing light exposure, and creating a comfortable and relaxing sleep environment. Additionally, it is important to get enough sleep and keep a consistent bedtime and wake-up time.
Erica JansenAssistant Professor, Department of Nutritional Sciences; University of Michigan
This article is republished from conversation Under Creative Commons License.read Original work.