By Mark Lange, PhD( reposted from Market America blog)
Sleep researchers have found that sleep quality is affected by diet. Twenty-six adults who normally sleep 7-9 hours per night participated in this randomized crossover study. The participants first consumed a controlled diet for 4 days and then ate whatever they wanted on day 5. Low fiber and high saturated fat and sugar intake was associated with lighter, less restorative sleep with more arousals.
The researchers were surprised that a single day of greater fat intake and lower fiber could influence sleep parameters. The study emphasizes that diet and sleep are interwoven in the fabric of a healthy lifestyle. For optimal health it is important to make proper dietary choices to improve sleep and exercise regularly.
Source: St-Onge MP, et al. Fiber and saturated fat are associated with sleep arousals and slow wave sleep. J. Clin. Sleep Med. 2016; 12(1):19-24
So now this makes sense when you eat junk late at night your sleep may be disrupted. I know for me, the simple rule of closing the kitchen at 8 pm works great. Other studies show that high stress is linked to poor sleep habits. What we eat does matter. Exercise lets your brain rest so it can relax at night. Look at your system to get ready for sleep. Do you give yourself a space to unwind before bed? Here are a few ideas. Shut off the electronics 30 min before you expect to go to sleep. Do a few gentle stretches. Try 5 minutes of meditation. Avoid the late night snacks. Figure out a routine that helps your brain relax before you close your eyes for sleep.
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