Get better ZZZs with some nutrition ABCs
2/1/2024 by Taylor Dalle
It's clinically proven that sleep helps improve the immune system, memory and brain function, and it also promotes growth. Sleep disruptions can lead to the development of diseases such as cancer, depression and cardiovascular disease.
But did you know nutrition affects sleep?
You may realize that lack of sleep makes you eat more and make fewer healthy food choices. Think about that extra candy bar or donut you gobble when you need a "pick me up." That's just part of the story.
- Those who consume diets with higher amounts of vegetables and fish have better quality sleep than those who have a diet high in sweets and sugar-sweetened beverages.
- Consuming too many calories can lead to poorer sleep quality.
- Foods containing omega-3 and omega-6 fatty acids have been shown to improve sleep because these nutrients help regulate hormones related to sleep.
- People who consume complex carbohydrate- and fiber-containing foods hours before sleep had an easier time falling asleep than those who consume simple carbohydrates and added sugars.
- Those who eat foods rich in vitamin D tend to be more alert, sleep longer and have better sleep quality.
The Mediterranean diet has gotten much good press in recent years and good sleep is another of its benefits. Many foods prescribed in the Mediterranean diet are rich in melatonin, serotonin and vitamin D — all enhancing good sleep.
In short, paying attention to your diet will pay off in better sleep. Overall, consuming a well-balanced diet containing complex carbohydrates, fruits, vegetables, unsaturated fats and adequate protein can improve sleep and help prevent chronic diseases associated with poor sleep quality.
Taylor Dale is a dietetic intern at Mayo Clinic in Rochester, Minn. She earned her Bachelor of Science at Western Michigan University in Dietetics and Biomedical Sciences. Currently, she is completing a Master of Science in Clinical Nutrition from the University of Wisconsin-Madison. Upon graduation, she would like to pursue a career in pediatric nutrition focusing on gastrointestinal disorders.