(Image credit: Getty Images) published yesterday
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We’ve been told for years to avoid eating too close to bedtime and to stay away from caffeine and alcohol for better sleep, but a new study has highlighted the role that certain food groups can play in our ability to doze off.
Sleep is probably one of the most discussed issues among women of our age. We’re not getting enough of it, it’s disrupted, and we feel constantly tired, always wondering how to sleep better . I’ve tried many things, from using magnesium oil on my feet to changing my exercise routine to reduce my cortisol levels . I still feel tired most days.
Being tired does seem to be part and parcel of our daily lives, but as we go through perimenopause, sleep issues can start to get worse. This might be because of hot flashes, insomnia, or anxiety – or diet. If you’re not eating the right foods to fuel your body, you’ll be tired during the day. This could lead to cravings for high-carbohydrate foods or sugary foods, which will be a short-term energy boost but may stop you from sleeping at night, creating a cycle of poor sleep.
Researchers in Japan have looked at which foods we should be eating to get the most from our time in bed. After examining data from sleep and diet tracking apps for almost 5,000 people, they found that those who followed diets rich in protein and fibre slept longer compared to those eating high-calorie, fatty foods. "Greater total energy, fat, and sodium intakes were associated with shorter total sleep time, whereas greater protein and dietary fiber intakes were linked to longer total sleep time," the researchers wrote in the Journal of Medical Internet Research .
They also found that people who eat more fibre fall asleep quicker and wake up fewer times during the night. The scientists admitted that the differences weren’t huge, but the participants who ate the most protein averaged over a quarter of an hour more sleep per night.
Eating high-protein foods is thought to increase our body’s production […]
The diet linked to longer and better sleep, revealed by new study
