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<\/p>\nwhen was the last night you had some incredibly great sleep?<\/p>\n
having a good night\u2019s sleep is one of the keys to leading a healthy life. our bodies and our minds need regular and deep sleep to recharge for the next day. with how fast-paced and hectic our lives have become, it\u2019s a wonder anyone can get the full eight hours anymore.<\/p>\n
despite how hard it feels to get adequate sleep, we can take steps to improve our sleep. getting better rest starts with understanding the science of sleep.<\/p>\n
this is what you need to know about sleep, nutrition, and how to start getting better rest.<\/p>\n
let\u2019s start with the basics. understanding what makes up a good night\u2019s sleep means understanding what kind of sleepers we are as humans. humans are what is known as a diurnal species. this means that we are a type of animal that likes to sleep during the night and be awake once the sun is up.<\/p>\n
there are two basic types of diurnal sleepers for us humans. you\u2019ve probably heard of the term \u201cnight owl.\u201d these are less active people during the morning and more active during the evening and early night.<\/p>\n
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on the other side, we have a less used term called \u201clarks.\u201d these \u201cmorning people\u201d are up, ready to go before the rest of us get out of bed. the majority of us fall somewhere between these two extremes.<\/p>\n
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a study published in biological psychology<\/em><\/a> demonstrated that night owls could adopt the sleeping patterns of larks. additionally, the larks have fewer naps and reported fewer cognitive and health problems. the study also showed that night owls have similar sleep patterns to the general population of sleepers.<\/p>\n
sleep comes in two separate stages: non-rem and rem sleep.<\/p>\n
now that we know a basic outline of sleep, what counts as a good night\u2019s sleep?<\/p>\n
in any case, good sleep also means falling asleep within 30 minutes of going to bed.<\/p>\n
with all this research on how we sleep, do we even know why we do it?<\/p>\n
sleep is kind of weird when you think about it. each day, for somewhere between 6 and 11 hours, our bodies need to be unconscious and immobile. somewhere in our evolutionary past, this should have been a significant flaw, right?<\/p>\n
as it turns out, almost everything sleeps. even insects and nematodes need to sleep. predators often need more sleep than their herbivorous prey. no matter where you look in the animal kingdom, you\u2019ll find someone taking a nap.<\/p>\n
so why do lifeforms on our planet do this strange behavior? well, scientists are currently hard at work trying to figure out this riddle, and it might even be an unanswerable question. researchers have dedicated major projects to understanding the theories of sleep, and there are a few reasonable hypotheses put forward as to why humans sleep in the first place.<\/p>\n
this is an older theory used to explain sleep in animals that has been largely discarded. the basic argument was that while sleeping, an animal had lower odds of winding up in a dangerous situation. this is especially true if you sleep during the night when your vision is at its worst. this theory was one of the early attempts at explaining why we sleep.<\/p>\n
some big problems quickly emerged. if sleep was about safety, then why are we unconscious during sleep? that leaves us pretty open to danger, right? researchers quickly moved on to more solid theories of sleep.<\/p>\n
this theory is a surviving bit of the inactivity theory. when we sleep, our metabolic needs drop significantly. this means that a sleeping person uses up fewer resources than a person who is awake. in times before agriculture and fast-food restaurants, this meant being able to make the most out of scarce resources.<\/p>\n
overall, the theory is technically correct. we do use less energy while we are at rest and that means needing fewer resources. however, does this explain all we need to know about why we sleep?<\/p>\n
this theory has gained widespread support as research proves that sleep does play a massive role in healing.<\/p>\n
there are a few things worth noting here. in cases of severe sleep deprivation, immune system functioning can virtually shut down. this means that sleep plays a vital role in our immune system\u2019s healthy functioning. certain types of cell growth and healing also only, or mostly, happen during sleep.<\/p>\n
sleep also lets our brains clear out a neurochemical known as adenosine. this chemical builds up during the day, and it is only during sleep that our brains get a chance to refresh.<\/p>\n
this leads us to the next theory of sleep.<\/p>\n
recent research has demonstrated a link between brain development and sleep patterns. the brain can be physically changed depending on how good or how bad your sleep is.<\/p>\n
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this is especially true in critical parts of our lives. infants and children need to get so much sleep partially because it helps their brains fully develop. sleep also plays a significant role in memory and emotion, which connect to brain plasticity.<\/p>\n
each of these theories is still unproven, but they also provide us insight into why we sleep. this mysterious behavior looks a little clearer with these explanations.<\/p>\n
now that we know all the ins and outs of sleep and biology, how can we start having better sleep hygiene?<\/p>\n
good sleep hygiene is an interesting subject. before discussing how nutrition plays a role in sleep, we need to understand the foundations of getting good sleep.<\/p>\n
there\u2019s strong evidence that demonstrates that when people know how to get a good night\u2019s sleep, their sleep actually improves. according to behavioral medicine<\/a><\/em>, educating young adults about good sleep hygiene might even create long-lasting sleep habits that improve their health for years to come.<\/p>\n
to help understand sleep, researchers are currently building a sleep hygiene index to determine the quality of an individual’s sleep, according to the journal of behavioral medicine<\/a><\/em>.<\/p>\n
here are some general steps you can take to move towards good sleep hygiene.<\/p>\n
having a regular sleep schedule is the core of better sleep hygiene.<\/p>\n
what does this mean, exactly?<\/p>\n
this means having a regular and set time when you should be in bed and asleep and a time when you are waking up. when this pattern syncs up with your natural circadian rhythm, you are going to set yourself up for good sleep.<\/p>\n
there is a lot in our society that gets in the way of these ideal sleep patterns. an estimated 10 percent of shift works experience what is known as \u201cshift-work sleep disorder,\u201d according to research published in the handbook of clinical neurology<\/a><\/em>. this condition disrupts our sleep patterns and is directly caused by shifts not syncing up with any recognizable sleep pattern.<\/p>\n
when your body is run down from poor sleep hygiene, you may notice you turn to food for comfort. it happens in men and women alike. but, you can eat better to sleep better to lose weight and feel better without turning to food. learn today how to choose the best foods for weight loss with noom<\/strong><\/a>. all dietspotlight readers can access a free trial offer<\/strong><\/a> for a limited time.<\/span><\/strong><\/p>\n
napping is great, but it can be ruining your nightly sleep.<\/p>\n
people in every culture nap. it is just something we humans love to do. there\u2019s nothing wrong with a little cat nap to restore yourself in the afternoon. napping might play a role in good sleep hygiene, according to the journal of sleep research<\/a>.<\/em><\/p>\n
one study published in the journal of advanced nursing<\/em><\/a> has suggested that integrating a \u201cnap time\u201d into nursing shifts might help improve both health and performance.<\/p>\n
another aspect of good sleep hygiene is making sure that you are able to have a set pattern as you are going to bed.<\/p>\n
what do you do before you head off to bed? is there a set pattern of behaviors you have, or is it more of a frantic mess as you try to pin down your day\u2019s last activities?<\/p>\n
our minds and our bodies love patterns. sleep is maybe one of the best areas to explore this. you can improve your sleep hygiene by setting a routine for yourself before you go to bed each night.<\/p>\n
try to incorporate things that allow you to get to bead easier. reading and other light relaxation forms can help you ease your busy day and into a good night\u2019s rest. one thing you can definitely take out of your pre-bedtime routine is your smartphone.<\/p>\n
research often backs up what common sense has been telling us for years. one study published in the journal of behavioral addictions<\/a><\/em> found that the overuse of screens before bedtime can disrupt our sleep patterns.<\/p>\n
sick of tossing and turning? the solution might be simpler than you might have imagined.<\/p>\n
tossing and turning disrupt our sleep patterns and increases the amount of time we wake up during the night. to get smoother sleep, you should make your bedroom comfortable.<\/p>\n
this one is all about personal preference, but it can get a little complex. you want to make sure that your bedroom has the right temperature for you to get to sleep. you also want to make sure your bedding is one that you enjoy sleeping in.<\/p>\n
other small factors include being hydrated, limiting noise, and letting go of the day\u2019s worries before bed. experiment with these factors and try to reshape your sleeping environment into one that truly allows you to unwind when you are ready for bed.<\/p>\n
last but not least we need to talk about working out.<\/p>\n
a meta-analysis of exercise and sleep published in the journal of evidence-based medicine<\/a><\/em> concluded that regular exercise does improve select sleep outcomes in adults. working out during the day can help you get the rest you need at night.<\/p>\n
to get the best sleep that you can, you should limit strenuous physical activity when you are trying to get to bed. exercise can improve your overall sleep habits, but it all depends on when you have your workouts. according to behavioral medicine<\/a>,<\/em> learning how to develop better personal sleep hygiene can help you improve your sleep.<\/p>\n
how can you make the most of sleep and nutrition<\/p>\n
sleep and nutrition are two of those factors that go hand in hand. new research, including a recent study published in nutrients<\/a><\/em>, is constantly reshaping and redefining how we understand sleep and nutrition. the latest studies on nutrition, sleep, and athletes can give us interesting information that we can use daily.<\/p>\n
you\u2019ve probably heard the conventional wisdom that says that you shouldn’t eat before bed. this might not be as true as you think it is.<\/p>\n
a new study has come out in the journal nutrients<\/em><\/a> that suggests that avoiding food before bed has less to do with eating itself and more to do with what we eat.<\/p>\n
some foods are better than others when it comes to snacking before bed. these are the categories of foods you want to reach for when you are hungry for that late-night snack.<\/p>\n
you should look for foods that are high in proteins. lean white meats, vegan protein snacks, and certain cheeses like cottage cheese all make ideal pre-bed hunger snacks.<\/p>\n
fruits and veggies are also your best friend. like with the rest of our diets, having plenty of fruits and veggies helps us stay healthy and strong. this is also true for sleep. dark greens like broccoli promote good sleep and are packed with nutritional value. nuts are also a good choice for people looking for a pre-bed snack.<\/p>\n
you can get creative with how you have your late-night snack. a small veggie wrap, a spread, or a homemade protein bar can all be great ways to get some food in before you get to bed.<\/p>\n
remember that healthy food doesn’t have to be bland and boring. if we enjoy the food we eat, we will be more likely to engage with it in the long run.<\/p>\n
now that we know what we should be reaching for before bed, what should we avoid?<\/p>\n
it\u2019s just as easy to find the foods you should avoid before bed as it is to find the ones you want to be eating.<\/p>\n
just think of what the opposite foods would be.<\/p>\n
ice cream, leftover pizza, and ordering a burger and fries might be poor choices for your sleep hygiene. these foods cause heavy disruption to our sleep patterns for a variety of reasons.<\/p>\n
it all comes down to insulin. this hormone is released by the body to help break down the foods we eat every day. when you eat lots of sugars and carbs, the body needs to release a lot of insulin to catch up.<\/p>\n
during the day, this can leave you feeling sluggish and tired. however, during the night, this can leave you tossing and turning.<\/p>\n
hormonal changes in the body have a ripple effect that gets at all of our bodily functions. for the same reasons a carb-heavy meal makes you feel drained during the day, these kinds of foods can also make it harder for you to fall asleep at night.<\/p>\n
stick to healthy foods, fruits, and veggies, as your late-night snacks and sleep hygiene will improve.<\/p>\n
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this one should be obvious, but it’s worth digging into the research to see just how caffeine and sleep work against each other.<\/p>\n
it\u2019s a common misconception that caffeine \u201cgives\u201d you energy. caffeine makes you \u201cforget\u201d that you are tired!<\/p>\n
here\u2019s how it works.<\/p>\n
throughout the day, your brain builds up a chemical called adenosine. this is a chemical signal that tells you how tired you are. each night when you go to bed, your brain clears out the old adenosine and gets ready for a new day. adenosine is part of your natural biological rhythm, and it helps you to know when it\u2019s time for bed.<\/p>\n
caffeine is a sneaky chemical. it binds to the same receptors in the brain as adenosine. this blocks the adenosine from doing its job. if you drink your caffeine in the morning or the afternoon, this gives you a burst of energy and pep.<\/p>\n
however, if you have your caffeine too late in the day, it can disrupt your sleep. this is why having too much caffeine can make you feel jittery in the afternoon.<\/p>\n
caffeine takes a while to work throughout our system. it can take up to 6 hours for the effects of one caffeinated drink to run its course. for some people, this means no coffee afternoon if you want to get a good night\u2019s sleep.<\/p>\n
this is one case where the research is busy trying to correct a false belief held by many people.<\/p>\n
we tend to think that alcohol can help put us to sleep. in fact, alcohol is one of the most common over-the-counter \u201csleep aids\u201d in the country. however, alcohol offers false hope for people looking for better sleep.<\/p>\n
research published in the scientific journal alcohol<\/a><\/em> tells us just how alcohol disrupts sleep. this gets a little tricky so hold on. alcohol does make you fall asleep faster and easier, but there is a big part of the picture that this isn\u2019t looking at, and that is sleep in the long term.<\/p>\n
blood sugar and sleep go hand in hand.<\/p>\n
as we talked about earlier, when you eat foods that spike your insulin levels, you are going to have a harder time falling asleep. these sugary and carbohydrate-rich foods have a deeper impact on our health than just messing up our sleep schedules.<\/p>\n
let\u2019s take a look at the intersection of blood sugar levels, sleep, and the bigger health picture.<\/p>\n
part of the relationship between sleep, nutrition, and blood sugar involves health outcomes. research from the children’s hospital of eastern ontario research institute<\/a> has shown that improving sleep habits actually improves our blood sugar levels and medical conditions related to regulating blood sugar levels.<\/p>\n
this is one instance where sleep and blood sugar have an intertwined relationship. another study published in sleep medicine reviews<\/em><\/a> demonstrated that improving sleep was actually able to help people better manage their glycemic levels.<\/p>\n
by now the picture should be becoming pretty clear. what we eat has a direct relationship with how we sleep. when we eat right and intake nutrition-rich meals, we are setting up our bodies for success, and a key part of this puzzle is saturated fats and sugary foods.<\/p>\n
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research published in the journal of clinical sleep medicine<\/em><\/a> suggests that eating lots of saturated fats can lead to lighter, less restorative sleep.<\/p>\n
high fiber diets, as it turns out, are good for more than keeping you regular. they can also improve our sleep dramatically.<\/p>\n
these diets are associated with a few key factors of good sleep. research from advances in nutrition<\/a><\/em> shows that fiber can improve some of the most important parts of sleep.<\/p>\n
many conditions mess with our sleep, but one of the most serious is apnea.<\/p>\n
this is a condition wherein the airway can become obstructed during sleep, which leads to frequent bouts of waking. this condition can become fatal if left unchecked. our diets are woven into the fabric of our sleep.<\/p>\n
research published in the journal sleep<\/a> <\/em>has demonstrated that our diets directly impact sleep quality of life. these studies show that sleep apnea becomes much more severe when our diets are rich in fatty foods.<\/p>\n
now that you are up-to-date on the latest sleep hygiene research, let\u2019s look into how we can change our diets to improve our sleep.<\/p>\n
the research has our backs here as well. whether you are looking for whole diets that can improve your sleep or just a few simple tweaks to make your nights more restful, there are steps you can take to improve your sleep quality by improving your nutrition.<\/p>\n
if you\u2019re ready to boost your physical health and improve your sleep while you are at it, these dietary changes might be the right moves to make for you.<\/p>\n
you want to try these changes if you\u2019re not ready for a massive dietary overhaul but still want to get better sleep. scientists who published a study in nutrients<\/a><\/em> have found that certain foods can boost our sleep quality.<\/p>\n
as we have been talking about, your sleep and your overall health are linked. you can create a lot of impact in both areas by improving your diet.<\/p>\n
this isn\u2019t about fad diets or quick weight loss schemes; this is about making long-term changes to your health by improving what you have to eat. if you are looking to make some big changes that can improve your sleep, these are dietary plans that can help you get better rest at night.<\/p>\n
diets such as the mediterranean diet have been associated with improved sleep habits. this is because these diets are naturally low in saturated fats and high in sleep-boosting nutrients like fiber.<\/p>\n
these are the kinds of diets you want to turn to. rather than making general dietary recommendations, you should look for diets that are inherently healthy and meet your specific needs.<\/p>\n
your sleep and your health go hand-in-hand. when you want to improve your sleep hygiene, you can always start by improving your nutrition. your sleep and your health will thank you for the extra tlc and you might just notice you lose a little, or a lotta, weight in the process. when you’re ready for lasting change that’s not a fad diet or trendy fitness program, check out noom<\/strong><\/a>. we were immediately impressed with the 1:1 coaching, group coaching, dedicated social group. daily lessons, quizzes, and so much more.\u00a0<\/span><\/strong><\/p>\n
dietspotlight readers: check out the exclusive free trial offer<\/strong><\/a> of noom available today!<\/span><\/strong><\/p>\n
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