May 8, 2024 – Do you need to sleep higher and longer? Then hand over meat. At least that's what some experts say.
Vegan And vegetarian sleep about half-hour more per night than the common and as much as 90% of them report good or excellent sleep quality, in response to a recent Opinion poll published by the Sleep Foundation.
“Poor sleep leads to poor food choices,” said Abhinav Singh, MD, medical director of the Indiana Sleep Center and medical advisor to the Sleep Foundation. “That's why they comfort Food – because no one who is tired and overtired will reach for a salad.”
Speaking of salad: people who Raw Vegan Diet The Paleo or “Caveman Diet“ – which is about meat, fish, fruit and vegetables – came in second place, followed by kosher and a Standard vegan diet. All of these groups slept better than those who did not follow a special diet.
But linking a particular diet to better sleep can be a “slippery slope,” says Cara Harbstreet, a registered dietitian and owner of Street Smart NutritionFirstly, self-reported eating habits are sometimes inaccurate. Survey participants also had the chance to pick out multiple food regimen.
“There are also different interpretations of dietary patterns, such as what ‘ketogenic “What means something to one person may mean something different to another,” said Debbie Fetter, PhD, assistant professor of education in the Department of Nutrition at the University of California, Davis. “There are also many forms of vegetarianism. This may mean that respondents rate their eating habits differently, affecting the results.”
Instead of focusing on a specific diet, try to get 7 to 9 hours of sleep a night, Fetter said, noting that more than a quarter of American adults don't meet that goal. Also, start incorporating more plants into your diet, she suggested. A full 90% of American adults don't eat the recommended 2 cups of fruit and 2.5 cups of vegetables a day.
“Lack of sleep can negatively impact cognitive function, which can lead to impaired decision-making and affect health. For example, if someone doesn't get enough sleep, they may be more likely to reach for energy-dense comfort foods rather than a nutrient-dense alternative, or they may feel too tired to engage in physical activity,” Fetter said.
Certain nighttime snacks can also help you fall asleep.
“Sour cherries, yoghurt, fatty fish like Salmonand kiwis (all of which appeared in some form in the survey questions) are foods that we know can contribute to better sleep when eaten regularly,” Harbstreet said.
The survey found that yogurt eaters had the highest sleep quality (61%). Fruit and berry eaters were close behind (58%). Those who snack on cookies, cakes and brownies surprisingly came in third (53%). However, they only indulge in the latter occasionally, according to Singh, the author of Sleep for healing.
“Processed foods and sugary treats should be eaten rarely, especially before bedtime, [because] If you eat processed foods at 10 p.m., it can spike your blood sugar levels, which activates your kidneys,” he said. “Then your sleep quality is poor because [of] Micro-awakenings and even nighttime bathroom breaks, which can then lead to insomnia.”
And a word of warning: It might be difficult to label certain foods as sleep-inducing or not, especially once we don't have necessary information concerning the individuals who selected those foods.
“For example, according to this survey, people who ate cereal reported having the worst sleep quality – but we don't know about these people's lifestyles, their sleep conditions, their diet or exercise habits, their socioeconomic status, their stress levels and more, all of which can affect their sleep. It may not necessarily be the cereal,” Fetter said.
Insomnia was probably the most common sleep problem amongst survey respondents. If you're having trouble falling asleep, you may try the next: Avoiding spicy meals before bed, as these could cause heartburn. Maintaining a consistent bedtime and wake-up time, and avoiding caffeine 6 to eight hours before bedtime. Fetter says establishing a leisure routine — similar to reading a book, writing in a journal, or coloring in an adult coloring book — may promote good sleep hygiene. You could also try “Mocktail for sleepy girla viral trend consisting of a non-alcoholic mixture of mineral water, sour cherry juice and a magnesium supplement.
“How well it really works remains to be up for debate,” Harbstreet said, noting that some people swear by it, others notice no difference, and still others report that the carbonation or sugar content seems to have a negative impact on sleep.
For more information on better sleep, visit WebMD's Tips for better sleep.