Is it true that what we eat has an impact on how well we sleep?
We think of eating a good diet and exercising as healthy habits, but one of the foundations of a healthy lifestyle is getting enough sleep. What is the reason behind this? Our days begin with a good night's sleep. We feel invigorated in the morning if we get seven to eight hours of good sleep. Diet, exercise, and sleep all function together and have an impact on one another. All three have the potential to influence our everyday well-being and lifespan.
We must prioritize sleep in order to remain healthy and alive, as well as to help avoid illnesses such as obesity, heart disease, high blood pressure, stroke, diabetes, and a variety of other ailments. By listening to our real hunger and making sleep a priority, we may improve our food choices and participate in mindful eating.
Our sleeping habits influence our eating habits, and our sleeping habits influence our sleeping habits.
Adults should obtain seven to nine hours of sleep each night, according to the National Sleep Foundation. According to the CDC, just one out of every three people meets these requirements. People are dealing with sleep at the same time that they are battling with their weight and making healthy eating choices. According to one study, individuals who slept just four hours per night consumed 300 more calories per day than those who slept nine hours.
The hormones that control hunger and fullness are disturbed when we are sleep deprived. Ghrelin stimulates our appetite, whereas leptin aids in our feeling of fullness. Ghrelin rises and leptin falls when we don't get enough sleep. The sleep habits of 495 women, as well as their daily diet amount and quality, were studied. They discovered that poor sleep quality was linked to increased food consumption and poor diet quality.
What foods should we consume in order to obtain a good night's sleep?
According to one research, following a Mediterranean-style diet was linked to improved sleep duration (measured by an actigraphy device worn on the wrist) and insomnia symptoms (measured by a self-reported questionnaire) (self-reporting from a food frequency questionnaire). The findings indicated that eating a Mediterranean-style diet was linked to getting enough sleep and having less insomnia symptoms.
Whole fresh foods, such as fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds, olive oil as a main fat source, and low to moderate quantities of dairy products, eggs, fish, and chicken, are all part of the Mediterranean diet. The consumption of red meat is restricted, and processed meals are avoided. Wine should only be drunk in moderation. However, drinking alcohol close to bedtime is not a smart idea since it may disturb sleep.
What in the Mediterranean diet has the potential to impact sleep?
Melatonin, serotonin, and vitamin D are all found in abundance in some Mediterranean diets. According to preliminary studies, some meals including milk, fatty salmon, tart cherry juice, and kiwi fruit may help you sleep better. These foods may all be part of a Mediterranean diet.
The processes through which certain meals may help you sleep better are yet unknown. Salmon and other fatty fish are high in vitamin D and omega-3 fatty acids. Both of these nutrients are known to aid in the regulation of serotonin and may have a role in sleep. Tart cherries are rich in melatonin, and studies have shown that consuming tart cherry juice may raise melatonin levels in the urine (but be careful with the sugar content of tart cherry juice if you are trying to lose weight). Because of its high antioxidant content, as well as its serotonin and folate levels, kiwi fruit is said to aid sleep. At this time, all of these are only hypotheses, and more thorough study is needed before solid conclusions can be made regarding a specific food's impact on sleep.
• Not getting enough sleep may cause us to overeat and make less nutritious eating choices.
• Certain important Mediterranean foods are high in melatonin, serotonin, and vitamin D, which may help with sleep.
More study is required to completely understand the link between a certain diet, specific nutrients, and sleep.