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When the nights remain agitated despite all attempts, an index was able to go unnoticed. The key is not necessarily found in the light of a lamp, but rather in what we choose and cook. Direction the stalls rather than the bedside table drawer, to follow a track that changes the situation. An investigation into sleep that starts well before looking.
Fruits and vegetables: surprising allies to sleep better
Recent research suggests that the composition of the base directly influences the sleep quality. A study at the Columbia University Irving Medical Center, published in the journal Sleep Health, indicates that to increase the share of fruits and vegetables is associated with more restorative nights and more serene awakenings, enough to rethink our daily eating habits.
A study that illuminates our plates and our nights
Led over several months with a large sample, the study combined food questionnaires and objective rest measures, in particular by activity. A significant result draws attention: people reaching daily consumption of approximately 5 cups Fruits and vegetables observed an improvement of around 16 % of the quality of their sleep, with fewer nightwakes and a feeling of increased recovery in the morning. Analyzes, carried out in Columbia University Irving Medical Center And published in Sleep Health, strengthen the idea of a close link between diet and sleep-in-law rhythms.
Researchers suggest that complex fibers and carbohydrates present in these foods promote more stable regulation of energy and hormones involved in sleeping and continuity of sleep. Conversely, a high consumption of Red or transformed meats is associated with more fragmented nights.
Antioxidants and fibers: unsuspected allies
THE antioxidants Abundant in berries, spinach or peppers help reduce inflammation, a factor often involved in sleep disorders. The fibers promote more stable blood sugar in the middle of the night, limiting variations likely to disrupt falling asleep or cause unexpected awakenings.
According to Marie-Pierre St-Ongemain author of the study, these nutrients do not only improve night rest: they also support cardiovascular and mental health. A diet rich in colored plants thus offers convergent benefits, both for the body and for the mind.
Some simple tips to eat better … and sleep better
No need to radically upset your habits to take advantage of it. Some adjustments are enough to increase the supply of beneficial fiber and micronutrients:
- Complete each meal with cooked or crunchy vegetables: grated carrots, steam broccoli, sautéed spinach.
- Include a fresh fruit at breakfast or snack: apples, bananas, berries.
- Favor legumes and whole grains to replace refined products.
Previous data on the Mediterranean regimerich in plants, olive oil and fish, go in the same direction: this food model is associated with longer and more stable sleep cycles.
Towards a benevolent diet
These results argue for an approach focused on adding beneficial products Rather than on the restriction. By increasing the share of fruits and vegetables, we promote more restorative nights while strengthening the overall healtha double benefit accessible on a daily basis.
Sources : https://www.ihn.cuimc.columbia.edu/profile/marie-pierre-st-onge-phd