Have you ever experienced or are currently facing issues with poor sleep, difficulty falling asleep, or insufficient sleep? Waking up every morning still feeling exhausted is a common experience. Is there a connection between sleep and diet? Besides the well-known impact of caffeine on sleep, seemingly harmless foods may unknowingly disrupt our precious sleep. Let's explore this topic together with PhytoFairy today!

Firstly, adults generally need 7-9 hours of adequate sleep each day. However, sufficient sleep duration alone is not enough to ensure good sleep quality. Symptoms of poor sleep quality include feeling tired despite having enough sleep, frequent awakenings at night, difficulty falling asleep, and frequent waking from nightmares.

Poor sleep can have short-term and long-term effects:

A. Short-term effects:

• Emotional problems such as emotional fluctuation, irritability, anxiety, and depression.

• Physical fatigue and lack of concentration.

Long-term effects:

• Increased risk of obesity; poor sleep may affect appetite and metabolism.

• Chronic health issues, including hypertension, diabetes, and cardiovascular diseases.

Is there a relationship between sleep and diet?

1. A diet low in fiber and high in saturated fat may reduce the deep sleep stage; excessive sugar intake may lead to more frequent nighttime awakenings. It is recommended to choose high-fiber foods such as vegetables and whole grains, avoid fried foods like fried chicken, French fries and processed foods, and limit the excessive consumption of sweets or drinks.

2. Consuming too much caffeine and alcohol. Caffeine is not only found in coffee but also in tea and certain carbonated beverages. While alcohol may aid in falling asleep, it affects the depth and quality of sleep and increases the frequency of waking up in the middle of the night.

3. Avoid eating too much or too late before bedtime to prevent indigestion. It is recommended to have dinner at least 3 hours before sleep.

It is advisable to consume protein foods such as yogurt, milk, oats, bananas, eggs, and nuts. These foods contain tryptophan, which promotes relaxation and sleep. Additionally, magnesium is beneficial for muscle relaxation and promoting sleep where nuts, green leafy vegetables, and whole grains are good sources of magnesium. However, improving sleep should not solely rely on specific foods. Maintaining a regular, balanced, and diverse diet is recommended to preserve overall health. In addition to adjusting diet, understanding the root causes of sleep problems, such as stress, is crucial. Only by addressing these issues can sleep quality be comprehensively improved.

How to improve our sleep quality in daily habits?

1. Try to maintain the same bedtime and wake-up time every day, which helps regulate the body’s internal clock and improves sleep quality.

2. Ensure the bedroom is a comfortable, quiet, and dimly lit space according to personal preferences and habits, and choose a suitable mattress and pillow.

3. Avoid using electronic devices, especially phones, within an hour before bedtime, as the blue light emitted from screens can inhibit the production of melatonin, an essential hormone for sleep.

4. Practice meditation or deep breathing exercises before bedtime to relieve physical and mental tension.

5. Engage in moderate regular exercise, which can help release energy and reduce stress, but avoid intense exercise before bedtime.

In conclusion, not only is having sufficient sleep important, but having good sleep quality is also crucial. By adjusting diet and lifestyle habits, we can start tonight on the path to better sleep and better welcome each new day.