Here’s what you should eat for better sleep, according to an expert

“In the United States, a large portion of the population suffers from poor quality sleep and sleep disorders, such as insomnia and obstructive sleep apnea. At the same time, most Americans eat too much fat and processed foods, too little fiber, and too few foods. Few fruits and vegetables. Although it is difficult to determine whether these two trends are related, more and more research is finding links between sleep and eating”, said Erica Jensen, professor of nutritional sciences.

In the publication of conversation

, she wanted to understand this link, analyzing whether people over 18 who followed government nutrition advice slept better than others. Using data collected between 2011 and 2016, the researcher and his team found that adults who consumed adequate portions of fruits, vegetables, legumes and whole grains, while not adopting good eating habits, had shorter sleep duration. Another study showed that patients who ate more fruits and vegetables over a three-month period had better sleep quality and fewer symptoms of insomnia.

What foods should you choose throughout the day for better sleep?

According to the professor, research has linked consumption of fatty fish, dairy products, kiwi, cherries and other berries, such as strawberries and blueberries, to better sleep. “A common way by which these foods can affect sleep is through the provision of melatonin, an important modulator of the sleep-wake cycle in the brain.”

Foods high in fiber, such as beans and oatmeal, and certain protein sources, especially tryptophan (an amino acid), such as poultry, are also associated with better sleep. Magnesium, vitamin D, iron, omega-3 fatty acids, and manganese are individual nutrients that may be beneficial. Certain foods, such as salmon, contain a variety of these nutrients.

French fries, white bread, alcohol… foods that harm our sleep

If you don’t want to suffer from insomnia for a long time, Erica Jensen recommends not eating too much saturated fat, such as those found in hamburgers, fries and processed foods. This can lead to a reduction in slow-wave sleep, which is considered the most restorative sleep. We also avoid refined carbohydrates, such as those found in white bread and pasta, which are metabolized quickly.

Alcohol also affects the quality of sleep. “Although its sedative effects initially make it easier to fall asleep, it disrupts sleep patterns by reducing the duration of REM (rapid eye movement) sleep in the first half of the night and leads to more nighttime awakenings.” , The researcher explains. When it comes to drinks, we also forget about caffeine, which blocks adenosine, a neurotransmitter that promotes drowsiness.

“Toxic Substances in Food Packaging May Affect Sleep”

“Our team observed that toxins found in food or food packaging, such as pesticides, mercury and phthalates, can affect sleep. Because toxins are found in both healthy foods and unhealthy foods, we suggest that some Food can contain a mixture of ingredients that are both beneficial and detrimental to sleep. concluded the professor.