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Your daily dietary choices can affect your sleep quality, a new study says.
Research from the University of Chicago and Columbia University found that increasing your intake of fruits and vegetables can help promote a more restful sleep.
Previous studies have shown that people are lacking Quality sleep You may be more likely to indulge in unhealthy foods that are high in fat and sugar. And now, this new discovery sheds more light on how consumed foods affect sleep.
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According to a press release, 34 healthy young people, published in Sleep Health: The Journal of the National Sleep Foundation, reported daily food consumption and worn trackers to measure how often they awaken or change their sleep patterns at night.
Those who reported eating more Fruits and vegetables We found that there was “deep, more uninterrupted sleep” during the day.
Research from the University of Chicago and Columbia University found that increasing your intake of fruits and vegetables can help promote a more restful sleep. (istock)
It has been found that more healthy carbohydrates, such as whole grains, have the same benefits, research finds.
“Diet modifications can be a new natural and cost-effective approach to achieving a better sleep,” said Esra Tasali, co-author of MD, director of UCHICAGO Sleep Center.
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“The temporal associations and objectively measured results in this study represent important steps to filling the gaps in important public health knowledge.”
Based on the findings, the researchers concluded that people who eat at least five cups of fruit and vegetables could have a 16% improvement in sleep quality compared to people who don’t eat those foods.
“Small changes can affect your sleep. It’s empowering. Better rest is within your control.”
“16% is a huge difference,” Tasari said in the release. “It’s surprising that such meaningful changes can be observed within 24 hours.”
“Based on current data, experts are confidently advised that eating a diet rich in complex carbohydrates, fruits and vegetables is the best in the long term. Sleep health“The release said.
Those who reported eating more fruits and vegetables during the day were found to have “a deeper, more uninterrupted sleep.” (istock)
The American Heart Association provides the following example: Fruits and vegetables Serving equivalent to 1 cup of produce.
- 8 big strawberries
- One big pepper
- Medium potato 1
- 22 grapes
- 2 medium carrots or 12 baby carrots
- 1 apple, orange, pear, peach, grapefruit or nectarine
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Dr. Chelsea Rorsiv, head sleep expert at Wesper in Michigan, said most sleep experts are aware of that. Healthy eating It supports overall well-being, including sleep quality. “Therefore, the results of this study are not unexpected at all.”
“However, it is important to note that this is a relatively small study consisting mainly of young adult male participants and limited generalization,” Rohrscheib, who was not involved in the study, told Fox News Digital.
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“The results were statistically significant, but the overall reduction in sleep fragmentation was modest, at around 16%.”
She noted that the study was inherently observational. That is, there was a lack of control in the randomized trial.
“Based on current data, experts are confidently advised that eating a diet rich in complex carbohydrates, fruits and vegetables on a regular basis is best for long-term sleep health,” the researcher wrote. (istock)
“Ideally, future research will better establish causal relationships when comparing groups consuming fruit and vegetable rich diets with control groups with limited intake,” the doctor added.
Researchers plan to do more research to confirm that Eat produce The release states that it will determine the “underlying mechanisms of digestion, neurology and metabolism” that will cause better sleep and drive this effect.
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In the release, co-authors, Dr. Marie Pierre St. Onghe, and Dr. Marie Pierre St. Ong, director of the Sleep and Circadian Research Center, Columbia, said:
“Small changes can affect your sleep. It’s empowering. Better rest is within your control.”
