Improve sleep quality throught your diet
In January 2016, the American Academy of Sleep Medicine published a new study report in the Journal of Clinical Sleep Medicine, which resulted in a significant reduction in sleep quality. Conversely, a healthy diet or the avoidance of clearly harmful food could improve the sleep and the rest at night and thus the sleep quality.
The randomized crossover study consisted of 26 adults (normal weight and 35 years old) who spent five nights in a sleepy laboratory each.
Nutritional problems lead to sleep disorders
The following dietary habits are particularly unfavorable for sleep quality:
- Too less fiber
- Too many saturated fats
- Too much sugar
Nutrition according to a plan helps to fall assleep better
The sleep researchers also discovered that their students were able to fall asleep more quickly if they fed themselves according to a nutrition plan of a nutritionist, since it contained less saturated fats but more protein than self-made foods. Assen the participants themselves selected food and drinks took them about half an hour, until they were asleep. Already after an average of 17 minutes, however, those who were on a diet plan slept.
Already one day with unhealthy diet deteriorates the sleep quality
“Our most important findings are that diet can affect sleep quality,” said Dr. Marie-Pierre St-Onge, MD, of Columbia University Medical Center, New York, N.Y. “It was surprising that even a single day with poor diet – high fat and low dietary fiber – worsened sleep quality.”
Do your best to improve your sleep quality!
Dr. Nathaniel Watson, President of the American Academy of Sleep Medicine, advises to do everything for a restful sleep: “This study shows that diet and sleep quality are closely interwoven So you should take all measures to improve your sleep quality, including healthy eating and exercise. ”
And Dr. St-Onge pointed out that poor sleep quality leads to chronic complaints, such as hypertension, diabetes, and cardiovascular disease, so that the diet should be improved to avoid these health problems.