Adopting specific eating habits, like the Mediterranean diet and avoiding inflammatory foods, can significantly improve sleep quality and overall well-being.

According to a study, approximately one-third of the American population suffers from sleep deprivation. It has been linked to severe health issues such as heart disease, stroke, diabetes, cancer, and depression. However, certain eating habits can improve sleep quality and result in a healthier and more fulfilling life. The Mediterranean diet, rich in foods like fish, olive oil, nuts, and legumes, has been shown to enhance sleep quality.

Adequate sleep also helps regulate the body’s hunger hormones, reducing impulsive snacking the following day. According to Marie-Pierre St-Onge, an associate professor of nutrition and director of Columbia University’s Irving Medical Center of Excellence for Sleep and Circadian Research, this creates a cycle where improved eating habits lead to better sleep.

The correct way to consume tryptophan

The key to enhancing sleep at night is selecting a diet that includes various elements. This does not solely rely on a specific food or ingredient. According to St-Onge, it is more of a comprehensive approach that includes multiple beneficial components, like those found in the Mediterranean diet.

Tryptophan is an essential component of protein that the body cannot produce. It is obtained through food sources such as turkey, fish, eggs, yogurt, and nuts like walnuts. Once consumed, it enters the brain through the bloodstream and is converted into melatonin, the hormone responsible for inducing sleepiness for a good night’s rest.

However, there is a small challenge to the process, as other substances may hinder the entry of tryptophan into the brain. Nevertheless, this issue can be resolved by combining foods high in tryptophan with nourishing carbohydrates like lentils or fruits. This will allow the cells in our body to eliminate the competition, allowing tryptophan to be absorbed.

According to Arman Arab, a postdoctoral fellow at Harvard Medical School specializing in nutrition, tryptophan is necessary when combined with foods rich in carbohydrates.

The Mediterranean diet is a diet that contains both tryptophan and healthy carbohydrates, which are rich in fiber. These nutrients, including zinc, B vitamins, and magnesium, are important in converting tryptophan into melatonin, which can improve sleep quality. The Mediterranean diet includes foods such as spinach, barley, and whole grains, which are great sources of tryptophan. A recent study has shown that individuals who follow the Mediterranean diet have better sleep quality and experience less insomnia. Similarly, St-Onge’s research has also indicated a positive correlation between the Mediterranean diet and improved sleep quality.

Refrain from consuming foods that trigger inflammation

A recommended diet should avoid consuming foods that can disrupt your sleep. This includes unhealthy carbohydrates such as low-fiber, high-sugar cereals, bagels, and fruit juices. According to St-Onge’s study, individuals who consume unhealthy carbohydrates experience more frequent awakenings at night.

Regular consumption of saturated fats, such as beef and chicken with the skin, can also contribute to sleep issues (https://doi.org/10.5664/jcsm.5384).

According to Arab, unhealthy carbohydrates and saturated fats share a common characteristic: They both create inflammation throughout the body, which has been associated with poorer sleep quality and duration. Consuming a diet high in these foods may also result in gaining excess weight, which can contribute to sleep apnea and pressure the diaphragm, ultimately disrupting sleep.

The Dietary Inflammatory Index allows individuals to assess their daily intake of inflammatory foods. A higher score is achieved by consuming an abundance of healthy, unsaturated fats found in foods such as salmon, nuts, and olive oil. These foods are known for their anti-inflammatory properties and are commonly found in the Mediterranean diet, which is also linked to improved sleep quality.

According to nutritional epidemiology assistant professor Erica Jansen from the University of Michigan, having a diverse range of fruits and vegetables is ideal. This can help prevent overexposure to harmful substances like pesticides and heavy metals, which have been linked to disrupted sleep. Additionally, consuming various fruits and vegetables can provide essential polyphenols and micronutrients that can aid in promoting better sleep by reducing inflammation. Jansen’s research showed that women who added three servings of fruits and vegetables to their daily diet significantly enhanced their sleep quality and reduced insomnia symptoms.

Experiment with different methods using “superfoods” to improve sleep

While the Mediterranean diet has the most scientific evidence supporting its benefits, other dietary approaches may also be effective if they contain similar nutrients and compounds that promote sleep. It is recommended to include a variety of vegetables, low-sugar fruits, plant-based proteins, and unsaturated fats in your diet. According to St-Onge, these dietary patterns likely impact sleep similarly to the Mediterranean approach.

The methods used for maintaining a healthy diet, such as the Healthy Eating Index by the USDA and the Dietary Approaches to Stop Hypertension (DASH) diet, have been studied. While DASH was not found to have a significant impact on reducing insomnia symptoms, other studies have shown its potential benefits. The Chinese Healthy Eating Index, which also promotes ingredients that support sleep, has also been linked to promoting good sleep.

Individuals may experience varying effects. Therefore, it is important to experiment with different items to determine which ones can improve your sleep, even if they are not commonly found in a specific diet. One study suggests that consuming Montmorency tart cherry juice may positively affect sleep due to its high melatonin content. Other sources of melatonin include kiwis, nutritional yeast, pumpkin seeds, edamame, tofu, and dairy products.

Various fiber-rich ingredients, including the Mediterranean diet, can be incorporated into one’s diet. These foods, known for their ability to promote sleep, include black beans, split peas, sweet potatoes, chia seeds, and flaxseeds. Eating spinach or having a few olives before bed may also help improve sleep quality. Some people also find that eating a pomegranate before bed or drinking sea moss makes them sleepy. However, it’s important to note that individual results may vary.

Begin your meals earlier, and finish your meals earlier.

Timing is crucial in life. Studies suggest that consuming meals too close to bedtime can disrupt sleep. It is essential to finish eating a few hours before going to bed.

One option for the day’s last meal could include a protein source made from plants, such as tofu. This protein is both satisfying and rich in tryptophan helping reduce inflammation. Pairing it with a healthy carbohydrate like chickpeas can support the movement of tryptophan into the brain. It is recommended to have this meal 2-4 hours before going to bed, as it takes time for tryptophan levels in the body to reach their peak.

According to Jansen, consuming foods high in sugar or spices before sleeping can lead to bloating, spikes in blood sugar, and a restless night. Heavy meals should also be avoided to prevent these discomforts. Drinking before bed or eating an orange before bed may also disrupt sleep due to their high sugar content. So, while oranges contain some nutrients that could help with sleep, like vitamin C, it’s best to avoid them close to bedtime.

At the opposite end of the spectrum, sleep can also be disrupted when one goes to bed feeling extremely hungry. To prevent this situation, it is recommended to prioritize nutrition in the morning. According to St-Onge, research shows that individuals who eat breakfast tend to sleep better. Jansen suggests sticking to a consistent daily schedule as much as possible, as this can greatly impact one’s sleep.

Experiment with the liquid loophole

An exemption exists to the guideline regarding consuming nutrition hours before sleeping. Some of your preferred beverages may fall under this exception. While the evidence is inconclusive, certain types of tea, such as chamomile and lemon balm, contain calming elements that appear to enhance sleep, particularly for highly responsive people, according to St-Onge. Additionally, tryptophan-rich low-fat milk may also be beneficial. It is worth experimenting with these liquids about an hour before bedtime, as they are absorbed quicker than food.

According to Jansen, taking melatonin supplements may benefit people who experience occasional insomnia or jet lag. However, it is important to note that even small doses of these pills can have negative effects on health if used regularly, as they contain more than the necessary amount for inducing sleep.

Nourish your intestinal microbes

Food can influence the microbiome, the collection of bacteria in the digestive system. The presence of beneficial bacteria can potentially decrease inflammation. According to Arab, enhancing the microbiota has the potential to alleviate inflammation in the body and improve sleep quality.

According to some initial investigations, specific gut bacteria may be crucial in transforming tryptophan into sleep hormones. In 2022, research conducted on mice revealed that administering prebiotics increased rapid eye movement and other forms of restful sleep. A recent review of research has also shown that consuming prebiotics and probiotics can enhance sleep quality in humans.

According to Jansen, consuming yogurt, kimchi, and other fermented foods as part of a balanced and natural diet can aid the microbiome rather than relying on probiotic supplements. More studies are necessary to determine the impact of “sleepbiotics,” which can be pills or food, on sleep.

Maintain Consistency

According to several studies, individuals who consistently adhere to these dietary patterns experience better sleep outcomes than those who only occasionally try them out. Whichever diet you choose, whether it’s the Mediterranean diet or another approach focused on foods that help sleep, it is important to stick with it. For the greatest improvements in sleep quality and duration, it is recommended to maintain a healthy diet daily, as advised by St-Onge. It may take about one to two weeks to observe noticeable benefits.

Eat a serving of vegetables before your morning meal

The correlation between food and sleep is bi-directional. A balanced diet that promotes sleep, like those found in the Mediterranean diet, can result in improved quality, while better sleep can lead to healthier food choices. Conversely, inadequate sleep can alter hunger hormones, leading to poor decision-making. According to St-Onge, after experiencing poor sleep, it is important to be more mindful of maintaining a healthy diet to get back on a healthy track.

Jansen serves as a positive model. While her one-year-old disrupts her sleep, she reminds herself that she will desire more energy-dense foods because she has been up all night. Therefore, she makes an effort to resist those cravings.

She has a healthy breakfast to start the day on a nutritious note. Another tip when feeling sleep-deprived is to kick off the day with a

Source:

Matt Fuchs (July 18, 2024). 8 Eating Habits That Actually Improve Your Sleep. Times. https://time.com/6999517/what-foods-to-eat-for-sleep/. Accessed July 23, 2024