This article published last month in Sleep Review Magazine by Dr. Jose Colon provides the quick and to the point research behind the synergy of nutrition and sleep. Here are the juiciest tidbits:
There’s no one particular diet that is best for sleep. But here’s what we do know:
Increased protein intake was linked with less difficulty falling asleep, less difficulty maintaining sleep, and less non-restorative sleep
One study showed that 20% of calories from protein produced the best sleep results regardless of quality of protein from either animal or vegetable sources
Carbohydrates boost ability to maintain sleep, but it is the type of carbs that matters most:
Complex carbs and fiber lead to better overall sleep and less daytime sleepiness
Sugar leads to excessive daytime sleepiness, mood disturbance and fatigue
Alcohol may shorten sleep onset, but when consumed within an hour of bedtime, disrupts the second half of the sleep period.
Study found a low-fat diet was associated with non-restorative sleep and excessive daytime sleepiness
High-Fat Ketogenic diets have been associated with improved sleep quality, increased REM sleep and increased slow wave sleep
Good sources of magnesium and zinc are: dark leafy greens, nuts, seeds, legumes, whole grains, and dark chocolate🤩 Zinc can also be found in meats and shellfish, and magnesium can be found in avocados
In a study of depressed patients, palmitoleic acid and oleic acid were found to be “especially important for sleep disorders.” Oleic acid is a major component of plant oils such as olive and almond oils.
There’s no one vitamin, mineral or macronutrient that is the magic bullet for quality sleep, rather it’s all the elements of a nutrient dense whole foods diet with plenty of variety that will be the most beneficial to boosting your beauty sleep.
Of course, in addition to food if you are looking for ways to boost your sleep with creating a sleep sanctuary the Chilipad remains my game-changer for regulating nighttime body temperature.
And if you want to learn more ways to improve your sleep quality with essential oils check out Vibrant Blue Oils for organically procured blends.
To your beauty sleep and sweet dreams!
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