Most of us know that avoiding coffee, energy drinks, and copious meals before bed is among the first rules of keeping a good sleep hygiene. But researchers are now working on a more important question: What should we include in our diet for a good night’s sleep?
A team of scientists from Columbia University in New York conducted a review of studies. They concluded that a diet rich in fruits, vegetables, legumes, and whole grains is the best choice for those trying to get rid of their sleep troubles.
In fact, the link between nutrition and sleep has been proven in more than one study over the course of the last decade, and this is what the scientific review puts forward.
For example, a 2020 study revealed that a Mediterranean diet rich in veggies, fruits, and lean protein has a positive effect on sleep.
Another study published earlier last year showed that young women could alleviate their insomnia symptoms by adding a few more fruit and vegetable servings to their weekly meal plan.
Additionally, one of the reviewed studies concluded that participants who consumed foods with high fiber content like legumes spent more time asleep, and most importantly, in the more restorative, deep sleep phase.
On the other hand, the sleep quality of those people consuming foods loaded with saturated fats, salt, and sugar worsened. Actually, in the days when participants ate this food, their sleep latency increased nearly twofold and the time spent in deep sleep was reduced by 15%.
It’s evident that our diet plays an essential part in the quality of our sleep, even though we still don’t understand all the chemistry and the processes behind it.
Currently, approximately 36% of people in America cook their own meals regularly. Perhaps upping that percentage will also help significantly decrease the number of people with sleep issues.
