mbg Sustainability + Health Director
mbg Sustainability + Health Director
Emma Loewe is the Senior Sustainability Editor at mindbodygreen and the author of “Return to Nature: The New Science of How Natural Landscapes Restore Us.”
Image by Lumina / Stocksy
August 2, 2023
If you want to sleep well, it’s wise to skip coffee and sugary snacks right before bed. But beyond these common-sense guidelines, researchers have been puzzling over what we should be eating to promote sleep for decades. An in-press review paper in the Journal of the Academy of Nutrition and Dietetics1 summarizes what they’ve found out so far. Here’s the latest on what to add to your plate if you’re looking to remove barriers to your sleep.
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
What researchers found
For this review, a team of sleep and nutrition experts from the University of Chicago and Columbia University analyzed clinical studies that looked at how macronutrients and dietary patterns affected the sleep quality (either self-reported or measured by a machine) of adults. Twenty studies conducted between 1975 and March 2021 met their criteria. After looking at this body of research as a whole, they came to the following conclusions:
- Diets higher in complex carbohydrates (e.g., fiber) and healthier fats (e.g., unsaturated, especially polyunsaturated) were associated with better sleep quality.
- Diets higher in protein were associated with better sleep quality.
- Diets rich in fiber, fruits, vegetables, and anti-inflammatory nutrients and lower in saturated fat (e.g., Mediterranean diet) were associated with better sleep quality.
- Diets that were high or very high carbohydrate or characterized by high sugar intake were tied to lighter and poorer quality sleep.
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
On the other side of the coin, diets that are high in refined carbs, sugars, and processed foods4 have been associated with weight gain. “Excess weight, in turn, can lead to poor sleep quality” and up your risk for sleep problems, the authors share in the report.
While they note that longer-term and more rigorous studies (especially including more women, who tend to report greater sleep disturbances than men) are needed to support the broad application of these findings, it seems that when it comes to rest, a minimally processed, plant-forward but protein-rich diet pattern a la Mediterranean diet is best.
Registered dietitian and nutrition scientist Ashley Jordan Ferira, Ph.D., RDN, shares this additional insight: “This robust research review provides useful nutrition intel for good sleep. In addition to the mechanisms the authors propose, I think it’s interesting and particularly noteworthy that high-fiber foods like whole grains and legumes, as well as the Mediterranean diet, are rich sources of magnesium—an essential and majorly underconsumed mineral that happens to also promote sleep.”*
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
The takeaway
This review reinforces what we’ve long suspected: Eating foods that support your overall health will also help out your sleep. (And a solid sleep routine will further promote vibrant health from there. It’s a fun cycle.) As if a healthy heart, a sharp mind, and a steady metabolism aren’t enough reason to follow a Mediterranean-inspired diet, you can now add better sleep to the list. Get started eating your way to deeper zzz’s with this treasure trove of healthy recipes.
If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.