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How Food Affects Our Sleep (Published in 2020)


Researchers have found that increasing saturated fat and reducing fiber from foods such as vegetables, fruits, and whole grains reduces deep, resilient slow-wave sleep. in general, I also found a clinical trial Carbohydrates Have a Great Impact on Sleep: People tend to fall asleep much faster at night when they eat a high-carbohydrate diet than when they eat a high-fat or high-protein diet. It may be related to carbohydrates that help tryptophan enter the brain more easily.

But the quality of carbohydrates is important. In fact, it can be a double-edged sword when it comes to sleep. Dr. St-Onge Discovered in her research The more sugar and simple carbohydrates such as white bread, bagels, pastries and pasta people eat, the more often they wake up all night. In other words, eating carbs may help you fall asleep faster, but “complex” carbs containing fiber that may help you get a deeper, more restorative sleep. Best to consume.

“Complex carbohydrates provide a more stable blood sugar level,” he said. St-Onge. “Therefore, if your blood sugar is more stable at night, that could be the reason why complex carbohydrates are associated with better sleep.”

An example of the best dietary pattern for a better sleep is a Mediterranean diet that emphasizes foods such as vegetables, fruits, nuts, seeds, legumes, whole grains, seafood, poultry, yogurt, herbs, spices, and olive oil. Large-scale observational study People who follow this type of diet pattern have been found to be less likely to suffer from insomnia and short sleep, but further research is needed to confirm the correlation.

However, the relationship between poor eating habits and bad sleep is bidirectional. Scientists have discovered that when people lose sleep, they experience physiological changes that encourage them to look for junk food. In clinical trials, healthy adults who can only sleep 4-5 hours a night burn more calories and Snack more often all day.They experience Significantly more hungry And their Increased taste for sweets..

Sleep deprivation in men Stimulates increased levels of ghrelinThe so-called hunger hormone, but in women, restricting sleep lowers the level of GLP-1, the hormone that signals satiety.



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