If you’ve ever had a huge all-you-can-eat dinner and then crashed into a blissful slumber, you’re probably not too surprised to know food affects sleep. However, did you know that an unhealthy diet is actually not good for restful sleep? You may think you’re getting good sleep, but it’s really not helping you feel rested the day.
An article was recently published in Sleep Review Magazine about sleep and nutrition. The findings were:
- Whole foods and low-glycemic diets are best for improving sleep quality.
- Low protein diets decreased sleep quality and resulted in either short or long sleep times. Don’t be fooled by “long sleep times” because those hours were not very productive for the mind or body.
- People who consumed protein for 20% of their calories had the best sleep.
- Carbohydrates are good for sleep, but only the good kind. For example, sugar is a carb, but it leads to daytime sleepiness. On the other hand, fiber is a carb and it improves overall sleep without daytime drowsiness.
- High fat diets, such as the ketogenic diet, improves sleep quality due to increasing REM sleep.
The article also identified Vitamin B, Magnesium, and Zinc as being the best vitamins and nutrients to improve sleep patterns and quality.
What Foods to Eat
So, what foods should you eat for better sleep? Stock up on these foods the next time you’re in the grocery store.
- Whole wheat crackers
- Cottage cheese
The best drinks are decaffeinated teas such as chamomile, ginger and peppermint. Warm milk isn’t a myth either. The tryptophan and melatonin in warm milk can help you fall asleep quickly and sleep soundly throughout the night.
Learn More About Improving Sleep
Not getting enough sleep is frustrating. You may feel sick, anxious, irritated, and just plain out of it. This is no way to live your life. If you’ve tried just about everything to get a good night’s rest, it may be time to contact a professional at MHHC Sleep Solutions in Markham, Ontario.
Markham Sleep Therapy Dentist Dr. Andrea Ho-Fatt Wang believes knowledge combined with action is the best way to solve sleep problems. For this reason, she offers complimentary complimentary sleep disordered breathing consultations to identify sleeping issues. Once those issues are discovered, she can help you make changes for better sleep. These changes will not only help you fall asleep, but it will help you get the quality sleep you need to feel rested throughout the next day.