For many of us, sleep is one of those things we haven’t quite cracked. But we’re certainly trying. We’re buying fancy pillows, playing white noise on our phones or even jailing said phones in a locker to minimise pre-bedtime distractions. However, the secret to better sleep might have nothing to do with your bedroom at all, and everything to do with what you eat.
RELATED: Mouth Taping at Night: Can This New Trend Help You Sleep, Breathe & Live Better?
A new study published in Nature Health examined the links between daytime feasting and nighttime snoozing. Turns out that certain foods might could help you plate up better sleep almost instantly.
The Study: Sating Your Appetite for Sleep
As part of their research, the authors of this new study investigated how the foods you eat affect your Zzzs. They closely tracked the diets, habits, and sleep behaviours (using wearable trackers) of thousands of participants over several years.
Their findings? Those who ate a wide variety of plant-based foods (rich in fibre and other nutrients) were most likely to see improvements in the quality and duration of their sleep. Not only was sleep more restorative for participants on the high-fibre diet, but they also spent more time in the REM cycle of snoozing, the stage at which your brain processes emotions and consolidates memories.
Inversely, eating heavier meals in the evening was associated with worse metrics across the board.
RELATED: Get the Sleep You Really Need—an Expert Answers Your Most Pressing Questions
This is not the first time that research has concluded that a fruit- and veg-forward diet can promote better sleep. Back in 2021, another study concluded that upping your intake of these fibre-rich morsels could dramatically improve your snooze time.
One reason given why these foods seemed to be associated with improved sleep is that they tend to be high in the amino acid tryptophan. Tryptophan is converted into both serotonin and melatonin by the body, with the former reducing anxiety and helping you calm down (i.e., great for helping you get to sleep), while the latter controls your circadian rhythm and tells your body when it’s time to snooze (i.e., great for priming you for a solid natural sleeping pattern).
What Foods Should I Avoid Before Bed?
It’s not just about what you eat, but also what you avoid. And while you probably know it’s a bad idea to gulp down coffee an hour before your snoozing hours, there are other foods that could seriously disrupt your shuteye.
For instance, spicy foods have been shown to disrupt your sleeping pattern. These foods can often lead to indigestion and heartburn, and lying down when you hit the hay could worsen these symptoms because acid could make its way into the esophagus, causing you extra irritation.
RELATED: Sleep Supersets: 5 Foolproof Strategies To Catch More ZZZs
Foods with a high glycemic index (i.e., those that will quickly increase your blood sugar levels) have also been associated with worse sleep. For instance, one study found that participants on a high glycemic diet were more likely to have insomnia.
Unsurprisingly, sugar also poses a big threat to your bedtime. Research found that those who managed to notch just 5 hours of sleep per night consumed 21% more sugary caffeinated beverages than those who were bagging 7 or more hours of shuteye over the same period.
And don’t underestimate the profound effect alcohol can have on your sleep. You’ve likely noticed your smartwatch blaring all sorts of warnings about the quality of your Zzzs after a night of drinking. Even a small amount of alcohol can cause sleep disturbances and shorten sleep duration.
