How Small Dietary Changes Can Significantly Improve Your Sleep Quality
While cutting off food a few hours before bed can help you sleep better, a few key dietary adjustments could make an even more noticeable difference in the quality of your rest. Research shows that eating more fiber and reducing saturated fat intake can significantly improve your sleep.
Scientists have investigated how dietary choices—specifically fiber and saturated fat—affect sleep arousals (brief awakenings during the night) and slow-wave sleep (SWS). SWS is the deep, restorative stage of sleep linked to better brain health, muscle recovery, disease prevention, and anti-aging benefits.
The study found that a higher intake of dietary fiber is associated with more time spent in slow-wave sleep. This type of sleep is essential for physical and mental restoration, memory consolidation, and overall sleep quality. Participants who consumed more fiber from fruits, vegetables, and whole grains enjoyed deeper, more rejuvenating sleep. Remarkably, for every 10 grams of fiber added to the diet, there were four fewer sleep disruptions per hour of sleep.
On the other hand, the study revealed that higher consumption of saturated fat is linked to less slow-wave sleep. Additionally, eating more sugar and simple carbohydrates—such as white bread and bagels—was associated with more frequent awakenings and reduced restorative sleep.
This doesn't mean you need to completely eliminate saturated fat from your diet. Instead, consider a "good, better, best" approach:
- Good: Increase your fiber intake.
- Better: Eat more fiber and reduce saturated fat.
- Best: Combine more fiber with less saturated fat and reduced added sugar intake.
To get started, focus on boosting your fiber intake by incorporating more vegetables, fruits (like berries), whole grains, lentils, beans, seeds, nuts, or even supplements like psyllium husk.
By making these small but impactful dietary changes, you can enhance the quality of your sleep and reap the benefits of better overall health and well-being.
