What Is The Best Diet For Healthy Sleep; Check Those Food Items

A large percentage of the population suffers from poor sleep quality and sleep disorders like insomnia and obstructive sleep apnea (OSA), a condition in which the upper airway becomes blocked and breathing stops during sleep. The dependence on fatty and processed food and too little fibre & too few fruits and vegetables intake could be a possible reason.

We pay lots of attention to what we eat before going to bed. Some people, stay awake till 2 am after enjoying a cup of coffee with dessert before going to bed. But interestingly, our eating choices throughout the day also affect our sleep at night. As per the new research, the overall dietary patterns affect our sleep quality.

Here Is How Diet And Sleep Quality Are Linked?

Some sleeping problems are directly due to sleep disorders. One of the most serious sleep disorders is the OSA which causes impaired breathing and numerous nighttime awakenings. Obesity is a key risk factor for OSA, which means that an unhealthy diet that contributes to excess body weight may cause or worsen this sleep disorder.

Similarly, alcohol is known to worsen OSA as it further impairs airway muscle tone throughout the night. This leads to increased blockage of the upper airway during sleep.

What Food To Eat To Get Sound Sleep?

Various individual foods and nutrients may be linked to the quality of sleep. For example, the consumption of fatty fish, dairy, kiwi fruit, tart cherries and other berries such as strawberries and blueberries helps in getting better sleep.

Additionally, fibre-rich foods like beans and oatmeal and certain protein sources - especially those that are high in the amino acid tryptophan, such as poultry - are also associated with higher-quality sleep.

Individual nutrients that may be beneficial include magnesium, vitamin D, iron, omega-3 fatty acids and manganese. Some foods like salmon are sources of multiple nutrients.

What Food To Avoid To Sleep Well?

It is important to avoid certain foods that are bad for sleep. The following are the main culprits:

1. Saturated fats, such as that in burgers and fries and processed foods.
2. Refined carbohydrates, such as those in white bread and pasta, are metabolised quickly. Avoid these foods for dinner as they can make you hungry in the night.
3. It is a fact that alcohol disrupts sleep quality. Although the sedative effects of alcohol can initially make it easier to fall asleep, it disrupts sleep patterns by shortening the amount of REM, or rapid eye movement, sleep in the first part of the night and leads to more night awakenings.
4. Caffeine consumed even six hours before bed can make it difficult to fall asleep because it blocks the hormone adenosine, which promotes sleepiness.
5. The consistent over consumption of sugary food can lead to weight gain, one of the strongest predictors of OSA. Having excess weight is a factor because it can put additional pressure on the diaphragm and lungs, and can also lead to a narrower airway if fat accumulates around the neck and throat.

Untangling the Vicious Cycle

Sometimes, it becomes hard to know whether the diet is affecting sleep or vice-versa. The reality is that it is likely a cyclical relationship, where a healthy diet promotes good sleep quality, which in turn helps to reinforce good dietary habits.

Apart from this, confounding factors, such as age and economic status, may also have important correlations with both sleep and diet.

Timings Of Meals and Gender

The timing and consistency of eating, known as "chrononutrition" in the sleep research fields, also shows a linkage between healthy diets and good sleep. Eating at conventional meal times as opposed to random snacking, especially during the night has been associated with better sleep.

In terms of gender, we find that the connection between a healthy diet and sleep issues like insomnia might be more noticeable in women. This could be because women generally have a higher likelihood of dealing with insomnia compared to men. So, the relationship between what we eat and how well we sleep might be more significant for women than men.

Key To A Good Night's Sleep

1. Focus on overall healthy dietary patterns throughout the day, with a higher proportion of calories consumed earlier in the day.
2. In addition to avoiding caffeine, alcohol and heavy meals in the two to three hours before bed, include some good sleep hygiene practices like disengaging from technology, reducing light exposure and creating a comfortable and relaxing environment for sleep.