Adequate sleep is the cornerstone of optimal physical and mental health, but countless Americans struggle to get enough. Deprivation can elevate the risk of several health issues, from diabetes to obesity, depression, and heart disease. Besides the eight-hour daily ritual, the quality of sleep is another factor that makes a difference.
Getting ample, good-quality sleep takes more than creating the perfect ambiance for your bedroom. Statistics show that 35% of American adults miss out on the quintessential 7 to 9 hours of nighttime rest. Even worse, 10% of the population suffers from chronic insomnia.
The reasons for deprivation vary, from medical conditions to faulty schedules, chronic stress, and lack of sleep hygiene. Beyond these factors, you may fail to get quality slumber due to diet and nutritional lapses.
The relationship between sleep and nutrition is complex. Even worse, people often overlook the link. Countless people suffer because they do not address the underlying cause. Further, there are always chances of dependency on sleeping pills when you miss out on the root cause and try to find shortcuts to resolving disorders.
Let us share some valuable insights into the hidden connection between sleep and nutrition.
Diet and Sleep Quality
A well-rounded diet keeps you healthy and helps you sleep well. The nutrients you consume affect your sleep quality. At the same time, there are a few culprits that may lead to deprivation. You must choose your diet wisely because what you put on your plate goes a long way in determining the number of hours and quality of slumber.
Here are a few tips about what to eat and what to avoid:
Foods to Choose
Research suggests that dietary intake and the quality of some nutrients can affect regulatory hormonal pathways to alter sleep patterns. Choosing the right foods is about counting their nutritional content and value.
The following nutrient groups are the ideal ones to enhance the quality and quantity of sleep:
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Complex carbohydrates that digest easily (oatmeal and whole-wheat toast)
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High-fiber foods (fresh fruits, vegetables, and whole grains)
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Foods high in B vitamins (legumes, eggs, dairy, fish, lean poultry, and meat)
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Dietary sources of potassium (bananas, avocado, and yogurt) and magnesium (leafy greens, dark chocolate, and nuts)
A balanced diet also promotes weight loss, reducing daytime fatigue, insomnia, and obstructive sleep apnea.
Foods to Avoid
While choosing your diet wisely is crucial, avoiding the culprits is equally important because they can give you sleepless nights. The foods you must avoid to prevent sleep-related issues include:
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High-fat and high-protein foods
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Spicy foods
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Alcohol
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Caffeine
Meal Times and Sleep
Besides paying attention to what you eat, you must also understand the link between mealtimes and sleep quality. The next time you consider eating before bed, check the time and avoid feasting close to bedtime. According to a recent study, eating or drinking close to bedtime may lead to an increased risk of reduced sleep duration.
As a general rule, nutritionists recommend a gap of three hours between meals and bedtime. Mattress Verdict notes that eating a couple of hours before bed can disrupt your circadian rhythm and slow your metabolism. Both these factors can lead to sleep deprivation. If you really need to eat, stick with a light and nutritious snack.
Sleep and Weight Management
While diet and nutrition influence the quality and amount of sleep, the relationship between sleep and weight is also evident. Getting enough can contribute to your weight loss initiative. Studies show that weight watchers can get better results when they sleep well. Another study suggests that adults sleeping fewer than 7 hours per night are at a 41% higher risk of developing obesity.
Not getting enough time in bed may lead to stress eating and late-night binging, which causes weight gain. Moreover, a lack of adequate rest can make you lazy and lethargic during the daytime. You tend to avoid exercise when your energy levels are low. Reworking your sleep schedule, therefore, should be a part of your weight management strategy.
Improving Sleep and Nutrition is the Key
Since sleep and nutrition are interconnected, working on both factors is the key to good health. Improving one aspect will automatically help the other. Fortunately, you need not do much to keep both on track, as following the basics of a healthy diet and optimal sleep hygiene is enough to achieve your goals.
Besides doing your bit to improve your habits and lifestyle, talking with your doctor is a wise move. A healthcare provider can help you identify the barriers to sleep and diagnose the potential medical issue. They can also recommend a nutrition plan according to your needs. A holistic approach can help you sleep better and stay healthier.
* This is a contributed article and this content does not necessarily represent the views of sciencetimes.com
