At Journal of the Academy of Nutrition and Dietetics revision, the authors speculate that it could be because plant-based diets support the production of serotonin and melatonin—two hormones that are essential in the sleep-wake cycle. The gut-brain connection could also be at play. There is something fascinating emerging research to show that microbes in our gut can affect certain measures of sleep. Those who follow diets high in probiotics, fiber, clean protein and healthy fats they typically have a richer gut microbiome.
On the other side of the coin, diets rich in refined carbohydrates, sugars, and processed foods have been associated with weight gain. “Excess weight, in turn, can lead to poor sleep quality” and increase the risk of sleep problems, the authors share in the report.
While they point out that longer-term and more rigorous studies (especially if they include more women, who tend to report more sleep disturbances than men) to reinforce these findings, it appears that when it comes to rest, a minimally processed, plant-based but protein-rich dietary pattern at Mediterranean diet is better.
Nutritionist and registered dietitian Ashley Jordan Ferira, Ph.D., RDN, shares this additional information: “This robust review of the research provides useful nutritional information for good sleep. In addition to the mechanisms the authors propose, I think it is interesting and particularly noteworthy that high-fiber foods such as whole grains and legumes, as well as the Mediterranean diet, are rich sources of magnesium—an essential and largely under-consumed mineral that happens to also promote sleep.”*
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