Lack of fruits and other foods in the diet can lead to deterioration of sleep quality and shortening of its duration.
Publika.az informs that the research of scientists was published in “The Conversation”.
US scientists have analyzed data from surveys conducted over 5 years. They found that people who don’t eat enough fruits, vegetables, and legumes have less sleep time. The researchers then conducted a separate analysis on more than 1,000 people between the ages of 21 and 30. Through online guidance, they were helped to increase their fruit and vegetable consumption. Those who were able to change their diet reported improved sleep quality and reduced symptoms of insomnia after three months.
The study’s authors also noted that other studies have linked a healthy diet to better sleep quality. The Mediterranean diet is the best proof of this. It is rich in plant foods, olive oil, seafood, and keeps red meat and added sugar to a minimum.
Oily fish, dairy products, kiwi, berries (cherries, strawberries and blueberries), walnuts and almonds, and bananas have also shown benefits for sleep. One of the effects of their consumption is an increase in the production of melatonin, an important regulator of sleep-wake cycles in the brain.
Foods rich in fiber (beans and oatmeal) and certain protein sources, especially those high in the amino acid tryptophan (such as poultry) also help improve sleep. Individual nutrients that may be beneficial include magnesium, vitamin D, iron, omega-3 fatty acids, and manganese.
Some foods can disrupt the quality of sleep. Burgers, fries can reduce the important stage of sleep. Refined carbohydrates from white bread and pasta are digested quickly. Consuming them at dinner can cause you to wake up hungry at night.
It is noted that although the initial sedative effect of alcohol makes it easier to fall asleep, it disrupts the sleep pattern and increases the number of night awakenings. Drinking caffeine less than six hours before bed can also make it harder to fall asleep because it blocks the hormone adenosine, which makes you sleepy.
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