In an article published just this week in Sleep Review Magazine Dr. Jose Colon dives into the details of sleep and nutrition, here are some of the interesting highlights:
- There appears to be no one specific diet that is best for sleep
- However, a variety of whole foods and a low-glycemic diet are a good place to start. Check out the effect of a Ketogenic diet under “Fats”.
- Protein: low protein intake was associated with short and long sleep times (long being thought of as poor quality)
- One study showed that 20% of calories as protein produce the most favorable effect on a person’s sleep
- Carbs: Carbohydrates were helpful for sleep, but it was the type of carbs that matters most:
- Sugar leads to excessive daytime sleepiness
- Fiber lead to better overall sleep, and less daytime sleepiness
- Fats: Turns out 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
More specifically you may have read my blogs and eBooks looking at:
- Vitamin B: probably the best Vitamin for sleep regulation. B1 helps with sleep patterns, B9 improves mood and sleep, and B12 influences circadian rhythms.
- Magnesium: helps the internal sleep pacemaker and melatonin production
- Zinc: low Zinc in kids has been shown to effect sleep patterns
Looking at all of these data was interesting and definitely made me think through a few of my food choices.
If you have not done so already go on over to Dr. Alan Christianson’s Metabolism Program we were talking about earlier this week and learn about what effect your metabolism can have on sleep apnea.
Of course, if you are looking for a good nighttime snack, NightFood remains my comfort food snack of choice at bedtime.
Finally, if you want to learn more ways to improve your sleep quality, check out my Improve Your Sleep Quality course for more great information.