To enhance your sleep quality tonight, consider consuming more of this specific food category according to recent research.
Going for a good night's sleep? Here's the scoop on a nifty sleep trend that just might work wonders for you!
A recent study coordinated by experts from the University of Chicago Medicine and Columbia University reveals that upping your fruit and veggie intake could lead to better quality sleep, and that's not all - you might see results overnight!
34 healthy young adults (mostly guys) aged between 20 and 49, who typically snooze for 7-9 hours nightly, were the ones under the microscope. They were asked to document their daily meals using an app and wore wrist monitors for the observation period. The researchers used the sleep fragmentation index (SFI) to gauge sleep quality, which measures the number of times you wake up and shift from deep to light sleep during the night.
The researcher's results showed that a higher consumption of fruits and veggies during the day led to lower SFI scores, which means fewer disruptions in sleep. More surprisingly, a greater intake of carbs also hinted at better sleep quality. On the flip side, red and processed meats seemed to contribute to fragmented sleep.
Using the data, the researchers suggest that meeting the CDC's recommended intake (5 cups daily) of fruit and veggies could help achieve better sleep quality compared to those who skip their five-a-day. A 5-cup bump in fruit and vegetable consumption would reportedly lead to a 16% improvement in sleep quality. "As if that wasn't enough," says the study's co-author, Esra Tasali, director of the UChicago Sleep Center, "a difference of that magnitude is highly significant!"
It turns out, our sleep cycle is influenced by melatonin, the sleep hormone, and what we eat can affect melatonin production. Tweaking our diet with sleep-friendly nutrients is one way to ensure a more restorative slumber. So, adding more fruits and veggies to your diet could be the simple, affordable solution you've been waiting for!
Now, you're probably wondering, just which fruits and veggies are best for a peaceful night's rest? Here are three top choices backed by science:
1. AvocadosAvocados are the 'it' fruit for better sleep now. A study supported by the Avocado Nutrition Center discovered that adding one avocado per day to your routine improved sleep health, diet, and blood lipids (including lower cholesterol).
2. KiwisHave a kiwi as a pre-bedtime snack, and you could be in for a solid snooze. Research at Taipei Medical University found that munching on two kiwis an hour before hitting the hay led to significant improvements in sleep efficiency, sleep duration, and fewer awakenings during the night.
3. Dark leafy greensMom was right when she said, "Eat your greens!" Dark leafy vegetables like spinach, swiss chard, and kale are natural sources of magnesium, which encourage better sleep. Enjoy them for a more restful night!
Engaging in a health-and-wellness routine can help enhance sleep quality, according to a recent study. Consuming more fruits and veggies, including avocados, kiwis, and dark leafy greens, has been shown to promote better sleep due to their sleep-friendly nutrients that impact melatonin production.
