TO review of new literature made by him Journal of the Academy of Nutrition and Dietetics examined previous human studies published between 1975 and 2021 to learn about the relationship between diet and sleep quality. “This study is a review study, meaning it looked at the body of research, in this case 20 studies, on what people eat and how that affects sleep quality,” he explains. Amy Gorin, MS, RDN, an inclusive plant-based registered dietitian nutritionist in Stamford, Connecticut. “The study authors found that when people ate diets high in complex carbohydrates, unsaturated fats, protein, fiber, fruits, vegetables, and anti-inflammatory nutrients, and low in saturated fat, they reported better sleep quality.”
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Specifically, the researchers linked three particular eating habits to deeper sleep:
- Diets high in complex carbohydrates (specifically, carbohydrates that fiber content) and healthier fats
- high-protein diets
- Diets rich in fruits, vegetables and anti-inflammatory nutrients Y low in saturated fat (a type of dietary fat that can lead to high cholesterol)
Taken together, this research indicates that you can modify your plate for droopy eyelids. Simply combine a high-fiber carbohydrate (like quinoa or whole-wheat pasta) with a healthy fat (like avocado), then add your choice of protein (such as tofu or salmon), fruits and vegetables. Gorin recommends a power bowl if he’s not sure where to start. “One of my favorite foods to prepare is a vegan power bowlwhich includes quinoa (complex carbohydrate), beans (protein) and onion, yellow squash, arugula and tomatoes (vegetables),” he says. And bam: you have a healthy meal that helps you sleep.
Before you eat your bedtime feast, a word about the methodology of this study. The researchers measured “sleep quality” through metrics such as deep sleep (sleep without rapid eye movements), REM sleep (rapid eye movement sleep), sleep efficiency, sleep latency (how long it takes to fall asleep), and waking up after sleep onset. However, it is important to keep in mind the limits of this research. “The studies included in this investigation were observational and interventional, which means that we can identify a correlation between diet quality and sleep quality, but not causality,” explains Gorin. Which means (sigh), there’s no definitive proof that eating a diet rich in complex carbohydrates, protein, and fruits and vegetables will guarantee you a stellar night’s sleep.
Still, there’s nothing wrong with supporting the continued quest for sleep through, you know, eating delicious foods. So if you feel so compelled, give eating to sleep a shot. At the very least, you’ll have a delicious meal to look forward to.
These vegan lentil tacos support your sleep schedule and taste amazing:
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