'Eating habits and sleep' have been found to affect each other, and what is the 'diet that brings healthy sleep' found in research?

Humans need to spend about one-third of their day sleeping, and it has been found that lack of sleep can have adverse effects such as

continued deterioration of physical and mental damage and weight gain . 'Sleep and diet are interconnected, and improving your diet can support healthy sleep,' said Marie-Pierre St-Onge , a researcher on sleep and nutrition at Columbia University. It states.

The vicious cycle of food and sleep

In a 2011 paper published by St-Onge et al.'S research team, it was shown that the daily calorie intake increased by 300 kcal when the daily sleep was restricted to about 4 hours for 4 days. rice field. In addition, research results have been reported that the longer you sleep, the less calories you consume and the more you lose weight.

Studies show that just lengthening your sleep reduces calorie intake and loses weight-GIGAZINE

St-Onge explains why lack of sleep increases calorie intake because inadequate sleep increases activity in the food-related brain's reward system and alters hormone secretion that controls satiety. Claimed. 'In other words, people who sleep less tend to feel more hungry and craving for sugar and fatty foods,' he said.

St-Onge, who has been studying 'the effect of sleep time on diet' for a long time, said in 2014, 'How does diet affect sleep?' I asked Mr. St-Onge a question from the opposite direction. 35% of Americans sleep less than 7 hours a day, and 10-30%suffer from sleep disorders such as insomnia and sleep apnea, improving sleep in the United States. Is an important issue for us.

St-Onge and colleagues, who now began researching 'the effects of diet on sleep time,' found that some foods are triggers that make sleep worse or better. matter. A 2016 study showed that consuming more fiber during the day and consuming less saturated fat and sugar deepened sleep at night. In addition, a 2018 study found that the group that adopted the Mediterranean diet, which is rich in fruits, vegetables, legumes, nuts, whole grains, and olive oil, had better sleep than the group that did not adopt the Mediterranean diet. The rate of getting it was 1.4 times higher, and the possibility of suffering from insomnia was 35% lower.

St-Onge points out that

tryptophan , an essential amino acid abundant in nuts, seeds, fish, chicken and eggs, plays an important role in the production of melatonin , a hormone that promotes sleep. In addition, tomatoes, pineapples, tart cherries, bananas, apples, vegetable oils, nuts, and animal foods contain melatonin itself, and it is said that eating these foods can be expected to improve sleep. ..

Studies have shown that melatonin supplements reduce sleep time by an average of 4 minutes, but a study by St-Onge et al. Found that a healthy diet shortens sleep time by an average of 12 minutes. It was said that. St-Onge argues that improving eating habits also has the effect of improving overall sleep quality, with feedback that improving eating habits improves sleep.

'In the end, bad sleep and bad eating habits create a vicious cycle. Lack of sleep leads to a disordered diet, resulting in poor sleep quality. But interrupting this cycle. It's possible to turn around. Eating a solid diet for the day will give you a better night's sleep, and as a result, you'll be able to choose a better diet, 'St-Onge said. Said.

in Science,   Junk Food, Posted by log1h_ik