Eating fiber could be helpful in getting sound sleep – says new studyJason Furze (Author) Published Date : Jan 20, 2016 00:40 IST
What you eat throughout the day could impact the amount of shut eyes you get in the night.
For long, it has been believed that certain food relates to better sleep in the night, and many publications are offering suggestions on what you should eat to enhance the odds of a good night s sleep. When you scour these lists, you cannot miss the mention of fiber foods on nearly every one of them.
The Journal of Clinical Sleep Medicine, January 2016 issue zeroes in on the specific impact fiber foods have on sleep and says that it leads to more restorative and deeper rest. The study further suggests that more of sugar and saturated fats consumed across the day will have an opposite effect.
The study conducted by Columbia University draws an association between dreamless deep sleep and intake of fiber. Scientists term this as slow-wave sleep.
Marie-Pierre St-Onge, the principal investigator, stated that the main finding from the study was that sleep quality is influenced by the diet. She added further that just a single day of larger fat intake and low fiber could impact slow-wave sleep.
Although it is established that an array of fiber rich food can impact sleep, it is not merely the fiber content that is responsible. For instance, Tart cherries may have melatonin that assists sleep. Whole grains such as barley and bulgur come with magnesium which is essential for good sleep. Chickpeas, rich in fiber provide Vitamin B6, which is a precursor to melatonin.
In the present study, researchers explored the impact of fiber on sleep without regard to the form in which fiber was ingested. They also examined how food high in sugar and saturated fats adversely impacted the sleep cycle.
Considering these findings relating sleep with diet, it does not come as a surprise that the researchers found subjects getting better sleep when the meals for them were prepared with guidance from a nutritionist taking into consideration the link between food and sleep. After consuming beverages and food of their choice, participants took about 29 minutes to get to sleep while the gap narrowed down to 17 minutes with controlled meals, according to the researchers.
For the purpose of the study, sleep and food intake patterns of 26 adults in the age group 20-45 with normal weight were tracked over 5 nights inside a sleep lab. Undoubtedly, it is a small sample, and the researchers opined that future studies are essential to further evaluate the current findings. Nevertheless there is also enough evidence to indicate that poor sleep can be a precursor to several other health issues.
Eating fiber could be helpful in getting sound sleep – says new study