How does your diet affect your sleep?

Good sleep is no coincidence. You may have heard that screen time before bed or a cooler room temperature can help you sleep better. But did you know that your diet also has a significant impact on the quality of your sleep? In fact, studies show that certain foods and nutrients can help you sleep longer and more restfully.

The influence of fiber on your deep sleep phases

Fiber is not only good for your digestion, but also for your sleep. Scientists have found that people who consume more fiber from fruits, vegetables and whole grains spend more time in the restorative deep sleep phase (slow-wave sleep). This phase is essential for your physical and mental regeneration.

An interesting finding from the research: for every additional 10 grams of fiber per day, you can expect on average four fewer sleep interruptions per hour. This means fewer restless nights and more restful sleep.

The downside: saturated fats and sugar

While fiber improves your sleep patterns, saturated fats are a different story. Studies show that an increased intake of saturated fats is associated with a shorter deep sleep phase. Simple sugars and refined carbohydrates, such as those found in white bread or sugary snacks, also cause you to wake up more often at night and get less restful sleep overall.

The best nutritional strategy for better sleep

Does this mean you have to give up saturated fats from now on? Not necessarily. It's more about finding the right balance:

1. Good: Incorporate more fiber into your diet.

2. Better: Increase fiber and reduce saturated fats.

3. Best: More fibre, less saturated fat and also minimize the consumption of added sugar.

To increase your fiber intake, you can reach for the following foods:

• Fruit (especially berries)

• Vegetables (e.g. broccoli, carrots, spinach)

• Wholemeal products

• Legumes (lentils, beans)

• Nuts and seeds (chia, linseed, psyllium husks)

Conclusion

Small dietary changes can make a big difference to your sleep. More fiber, less saturated fat and a conscious reduction in sugar will ensure that you sleep more restfully and feel rested in the morning. Give it a try - your body will thank you!

Sources:

• St-Onge, M. P., et al. (2016). "Fiber and Saturated Fat Intake Are Associated with Sleep Architecture in Adults." Journal of Clinical Sleep Medicine.

• Peuhkuri, K., et al. (2012). "Dietary Factors and Sleep Quality." Nutrition Research.