Restoring sleep quality

diets rich in fiber and low in saturated fat can lead to deeper, more restorative sleep

I’d like to thank Dr. Neal Barnard for so much practical advice in his recent blog on sleep. I’d like to add a few tips that you may also find helpful. According to Dr. Barnard’s article: “1 in 3 Americans are chronically sleep deprived. When we sleep, our brains act like a road crew that comes out at night to fill in potholes and repave roads before the morning rush hour. Our bodies need sleep to rest and recharge. Without a sufficient amount of sleep—seven to eight hours for most people—we increase our risk for developing serious health problems. Sleep deprivation has been tied to obesity, elevated blood pressure, and Alzheimer’s disease.

Cutting caffeine, reducing alcohol intake, staying active during the day, and maintaining a consistent schedule can all set the tone for a good night’s sleep. But evidence suggests that diet may play a role, too. One recent study found that diets rich in fiber and low in saturated fat can lead to deeper, more restorative sleep. It’s not uncommon for people who have improved their diets to report that they feel energized during the day and sleepbetter at night. Last year, when Jere Downs traded in greasy burgers and fries for green smoothies and chickpea sandwiches on a 22-day vegan challenge, she reported that her “sleep is deep and uninterrupted. My eyes pop open at 6 a.m.”

So what makes plant-based foods so beneficial for sleep? Complex carbohydrates stimulate the release of serotonin—a neurotransmitter that calms your brain and helps you sleep. So building your dinner around starchy foods, like pasta, rice, and potatoes, will help you doze off and stay asleep through the night.

While many people believe that high-protein meals are key to getting a good night’s rest, the

opposite is true. High-protein foods block the brain’s ability to produce serotonin. Because high-protein foods contain more amino acids, tryptophan—the amino acid that eventually turns into serotonin—is crowded out of the brain. As a result, high-protein foods will leave you feeling alert. High-protein plant-based foods, like tofu, beans, and lentils, are very nutritious. But if you’re

having trouble sleeping, try eating these foods earlier in the day. You’ll feel more alert during the day, while favoring carbohydrates later on can help you rest at night.”
Neal Barnard, M.D.

My personal thoughts are that our sleep is regulated by our eating habits, diet, and activity. Sleep problems are the result of an imbalance in diet and activity. It’s understandable that sleep problems are common because overall we have poor eating habits, low-quality diets, and a lack of outdoor activity. In today’s world, the time we need to sleep is actually increasing as a result of poor diet and overexposure to electromagnetic pollution.

Tips for healthy sleep

  • Stop eating three hours before bedtime
  • Have a good balance of physical and mental activity
  • Spend more time outdoors, especially in parks and natural settings
  • Minimize use of televisions, cell phones, and computers before sleep
  • Don’t watch disturbing news programs or television shows before going to bed
  • Don’t keep a tv or computer in the bedroom
  • Your bed is for reading, sleep, and sex only, not working, paying bills, or

    watching tv

  • Have organic cotton bedclothes, sheets, pillowcases, linens, and comforters
  • Keep the colors and textures in your room quiet and soft
  • Keep green plants in your bedroom

 Foods that interfere most with sleep (in overall diet)

  • Too much liquid or sweets
  • Animal foods, especially meat, poultry, eggs and hard cheese
  • Hard baked goods and chips
  • Salty foods


Sources:
 www.dennywaxman.com, www.pcrm.org/nbBlog/eat-your-way-to-a-good-nights-sleep.