Scientists named foods that are harmful and beneficial to sleep Talk: Lack of fruit and nuts in the diet can worsen sleep 19:42

Lack of fruit and other foods in the diet can lead to poor sleep quality and shortened sleep duration. This was reported by Speech.

US scientists analyzed data from surveys conducted from 2011 to 2016. They found that people who did not consume enough fruits, vegetables, legumes, and whole grains had shorter sleep duration. The researchers then conducted a separate analysis of more than a thousand people between the ages of 21 and 30. They were helped to increase their fruit and vegetable consumption through online guidance. Those who managed to change their diet reported improved sleep quality and reduced insomnia symptoms after three months.

The authors of these studies also reported that other studies have shown a link between healthy eating and better sleep quality. The evidence is strongest for the Mediterranean diet. It is rich in plant foods, olive oil and seafood, and keeps red meat and added sugar to a minimum.

Fatty fish, dairy products, kiwi, fruits (cherries, strawberries and blueberries), walnuts, almonds and bananas have also shown benefits for sleep. One of the effects of its consumption is the increase in the production of melatonin, an important regulator of the sleep-wake cycle in the brain. Fiber-rich foods (beans and oatmeal) and certain protein sources, especially those rich in the amino acid tryptophan (like poultry), also promote better sleep. Individual nutrients that may be beneficial include magnesium, vitamin D, iron, omega-3 fatty acids and manganese.

Some foods can disrupt sleep quality. Saturated fats found in burgers, fries, and processed foods can reduce the critical stage of slow-wave sleep. Refined carbohydrates from white bread and pasta are quickly digested. Consuming it at dinner may cause you to wake up hungry at night.

Although the initial sedative effect of alcohol makes it easier to fall asleep, it disrupts sleep patterns, reduces REM sleep, and increases the number of night wakings. Drinking caffeine less than six hours before bed can also make it harder to fall asleep because it blocks the sleep-inducing hormone adenosine.

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