Is Your Diet Impacting Your Sleep?
We all know how important a good night’s sleep is for physical and mental well-being; however, do you ever wonder if what you eat can improve (or worsen) your sleep quality? Let’s discuss foods known to better and worsen sleep quality.
Foods That May Improve Sleep Quality
According to a meta-analysis published in Nutrients, there are multiple dietary components that may improve sleep. For example, tryptophan, an amino acid found in many foods, such as milk, turkey, oats, fatty fish, cheese, and canned tuna, can improve the quality of your sleep. Additionally, foods rich in melatonin and serotonin, such as tart cherries or tart cherry juice, pistachios, and kiwi fruit, may contribute to a good night’s sleep. These foods are associated with increased sleep time and effectiveness, and in some cases, decreased sleep latency, which is the time it takes to completely fall asleep.
A literature review on diet and sleep quality published in the Journal of the Academy of Nutrition and Dietetics showed that diets high in dietary fiber, protein, fruits, vegetables, and unsaturated fats are associated with improved sleep quality. In other words, a well-balanced diet that is low in saturated fat can potentially improve sleep quality.
Foods That May Worsen Sleep Quality
According to Sleep Medicine Reviews, consuming high amounts of processed foods, which are often high in sugar, sodium, and saturated fats, is correlated with worsened sleep quality.
Consuming caffeine-rich beverages, such as coffee, tea, soda, and energy drinks, can also decrease sleep quality. Caffeine can impact individuals in different ways, based on age, genetics, and more; however, it generally increases sleep latency as well as reduces sleep duration and sleep efficiency.
A study in the Journal of Clinical Sleep Medicine concluded that consuming caffeine at least six hours before going to sleep minimizes sleep disturbances and improves sleep. So, if you want coffee or tea closer to bedtime, opt for the decaf variety to avoid any interferences with your sleep.
Your eating habits can influence the amount and quality of sleep you get; however, how well you sleep can also influence the food choices you make. Since sleep plays such a vital role in our health and lifestyle, let’s try to improve it by making healthier food choices.