Eating right affects all aspects of your physical and mental health, yet the relationship between nutrients and sleep remains unclear, according to a December 2007 report in "Sleep Medicine." While additional research is needed, scientists are gradually making progress in understanding this relationship. Certain diets improve sleep while others degrade it. Specific foods also can affect sleep. Talk to your doctor before changing your diet.
Nutrient Deficiency Degrades Sleep Duration
While eating right improves sleep, not eating right degrades sleep. Failing to get sufficient iron reduces the time animals spend asleep, according to a December 2006 article in "Sleep Medicine." It is not clear, however, if these results generalize to other nutrients and to humans. A survey described in the June 2011 edition of "Nutrition Research and Practice" addressed this question. The researchers interviewed 87 women and men about their sleep habits and their nutrient intake. Adults experiencing insomnia consumed less nutrients than good sleepers.
High-Carb Diet Affects Sleep Quality
Your body quickly converts dietary carbohydrates into sugar. Many high-carb foods contain amino acids known to positively affect sleep, according to a February 2007 report in the "American Journal of Clinical Nutrition." Yet not all populations benefit from eating such foods. An investigation published in the March 2011 issue of the "Journal of Child Health Care" looked at the relationship between sleep and diet in children with attention deficit hyperactivity disorder. Kids consuming large amounts of carbohydrates reported having more sleep disturbances and night sweats.
Low-Carb Diet Improves Sleep Apnea
Switching to a low-carb diet can cause feelings of fatigue, but such diets can help combat symptoms of diabetes, according to June 2011 review in "Nutrition in Clinical Practice." It also might help treat sleep disorders. A clinical trial published in the June 2011 edition of the "British Medical Journal" tested this hypothesis in people with sleep apnea. Such patients often snore and have difficulty breathing during sleep. In the study, switching apneaics to a low-carb diet improved their nocturnal breathing. Diet-induced weight loss contributed to these findings, but other factors played a role as well.
Eating Kiwi Helps Treat Sleep Disorders
Specific beverages and foods also affect sleep quality. Drinking cherry juice helps treat insomnia, according to a May 2010 report in the "Journal of Medicinal Food." The mechanism underlying this effect remains unknown but might involve increases in melatonin, as several fruits contain this natural sleep-promoting hormone. A paper published in a 2011 issue of the "Asia Pacific Journal of Clinical Nutrition" tested the effects of kiwi on patients with sleep disorders. Participants ate two kiwifruits an hour before bedtime for four weeks. This treatment improved several measures of sleep quality without causing side effects.
References
- "Sleep Medicine"; Vitamins and Sleep; Kenneth L. Lichstein, et al.; December 2007
- "Sleep Medicine"; Effects of Dietary Iron Deprivation on Murine Circadian Sleep Architecture; Terry Dean, Jr.; December 2006
- "Nutrition Research and Practice"; Comparison of Nutrient Intake by Sleep Status in Selected Adults in Mysore, India; Sara Sarrafi Zadeh and Khyrunnisa Begum; June 2011
- "American Journal of Clinical Nutrition"; High-Glycemic-Index Carbohydrate Meals Shorten Sleep Onset; Ahmad Afaghi, et al.; February 2007
- "Journal of Child Health Care"; Diet and Sleep in Children With Attention Deficit Hyperactivity Disorder; Sarah Lee Blunden, et al.; March 2011
- "Nutrition in Clinical Practice"; Low-Carbohydrate Diet Review; Adele H. Hite, et al.; June 2011
