The impact of nutrition on sleep quality

Sleep is the only way to have a good rest for the whole organ­ism, its qual­i­ty and dura­tion have a sig­nif­i­cant impact on the health and mood of a per­son. To dream was com­plete and ben­e­fi­cial, many fac­tors must be con­sid­ered, includ­ing time and food qual­i­ty. How can food affect sleep? When should you eat to sleep bet­ter?

The physiology of sleep and the impact of its duration on health

The nor­mal dura­tion of sleep in an adult should be about 7–8 hours. Stud­ies have shown that sleep depri­va­tion or more than 8 hours of sleep can be a pre­req­ui­site for the devel­op­ment of dia­betes and an increase in body mass index, which can lead to obe­si­ty. Devi­a­tion of sleep dura­tion from the norm sig­nif­i­cant­ly increas­es the risk of devel­op­ing dis­eases of the car­dio­vas­cu­lar sys­tem (heart attacks, arte­r­i­al hyper­ten­sion, strokes).

The rea­sons for the increased risk of obe­si­ty with lack of sleep are clear: the body needs more ener­gy to stay awake, there is time for addi­tion­al meals. In addi­tion, con­stant sleep depri­va­tion leads to phys­i­cal and men­tal insta­bil­i­ty, to changes in the hor­mon­al back­ground, and increas­es the need for food rewards.

The effect of nutrition on sleep

The qual­i­ty and dura­tion of sleep is large­ly influ­enced by the diet and caloric con­tent of each meal. Usu­al­ly, break­fast has the fewest calo­ries, which is not log­i­cal from a phys­i­o­log­i­cal point of view. After all, it is this meal that should sat­u­rate the body with ener­gy, pre­pare it for a long work­ing day.

Peo­ple who skip break­fast are more like­ly to overeat, have more snacks, and tend to choose high­er-calo­rie meals. In addi­tion, the refusal of the morn­ing meal leads to overeat­ing at lunch and din­ner. A high-calo­rie din­ner caus­es dis­rup­tion of the cir­ca­di­an rhythm and leads to a decrease in the qual­i­ty of sleep.

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The results of stud­ies that have stud­ied the effect of a par­tic­u­lar food prod­uct on the sleep/wake cycle are rather con­tra­dic­to­ry. So, some researchers argue that car­bo­hy­drates for din­ner can lead to dis­rup­tion of the short phase of sleep and fre­quent awak­en­ings. Oth­er stud­ies show that car­bo­hy­drates help you fall asleep faster.


For, to have qual­i­ty sleepyou need to take care of its dura­tion (more than 6 hours) and fol­low a few sim­ple rules:

    Don’t overeat before bed. Dinner should be as light as possible.
    You can’t skip breakfast.
    You should avoid taking alcohol, as well as drugs before bedtime, including sleeping pills, without the consent of your doctor.

By Yraa

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