Struggling to get the good sleep you need? Those who do have probably tried the common suggestions to improve sleep quality, like sticking to a regular sleep schedule, putting your phone away long before bedtime and getting enough exercise. If you’ve been there, done that and you’re still looking for a change to help you sleep better, consider the foods you eat.
A new study reviews 20 previous studies to compare diet and sleep quality. The research shows that following the Mediterranean diet can help you fall asleep faster and stay asleep through the night. Researchers conclude this eating plan contains the main qualities linked with better sleep quality. “It seems that those who eat more fiber, healthier fats, serotonin- and melatonin-rich fruits and vegetables, and anti-inflammatory nutrients (such as antioxidants and omega-3 fatty acids) have better sleep,” study author Katherine Wilson explains.
She says that a range of other habits, including limiting caffeine intake and screen use, can also help improve sleep, but she points out that it varies from person to person, “almost like your fingerprint.” So if one particular habit change doesn’t help you, it’s worth trying some others until you find the one that works best for you. Dr. Michael A Grandner adds that the connection between food and sleep is less about specific foods and more about overall eating patterns.
Source: Eat This, Not That