Exploring the role of diet in sleep quality

Have you ever considered what factors affect your sleep quality? Many of us believe that stress most profoundly affects our sleep and often do not consider that our nutrition and diet habits play a role in our sleep as well. There have been multiple studies that show a significant correlation between diet and the length of sleep. Healthy behaviors lead to high sleep quality and sleep adequacy and vice-versa. Some examples of healthy behaviors that might improve sleep quality: limited alcohol intake to 2 drinks a day for men and 1 drink a day for women, 150 minutes/week of moderate intensity physical activity and healthy eating.

On the other hand, there is a negative correlation between sleep quality and diet showing that poor sleep quality supports the development of obesity. That is, sleep deprivation and insomnia can lead to poor food choices and increased risk for overeating.

A study conducted at Qazvin University of Medical Sciences in Iran in 2018 analyzed college students' diet habits and their sleep quality. Sleep quality was assessed using the Petersburg Sleep Quality Index. This tool utilizes a self-reported questionnaire and only accounts for sleep patterns over a month interval. Diet habit was assessed by asking the students questions about consumption of certain food groups (processed foods, fast foods, etc.) as well as questions about cooking methods and food preparation. The results of the study showed that there was a significant positive correlation between sleep quality and the consumption of fresh fruit, whereas intake of canned foods, sausage, and salami had a negative correlation with sleep quality. However, the study did not specify if canned fruits and vegetables were part of the canned food group that should be avoided. This study did not support significant correlation between sleep quality and many food groups like grains, dairy, and vegetables.

Here’s the bottom line: Macronutrients like carbohydrates and proteins and micronutrients like vitamins and minerals influence the production of hormones and neurotransmitters, which in turn influence the sleep cycle. It is important to engage in healthy eating habits and behaviors to positively support the sleep cycle. Do you think you can improve your sleep by improving your diet habits? Let us know below!

Interested in reading more about this topic? Here's where: https://pdfs.semanticscholar.org/7fa1/871e494c2ae9b0c0b989eb9c22444d7fc5e9.pdf?_ga=2.62569007.2017054263.1586062557-95678126.1586062557