Repetitive eating can impact your sleep, read to know what’s harming you.
After a taxing day at work, the thought of preparing a healthy dinner may seem daunting. Although, you can always choose to order food but still opt for a steadfast “go-to” meal. The appeal lies in the ease of having a reliable meal ready, allowing for control over daily calorie intake and simplified weekly meal prep. While the routine of consuming the same foods daily may help in calorie control and meal preparation efficiency, it presents a potential downside. Nutritional limitations arise when one misses out on the diverse array of nutrients provided by various vegetables and protein sources. Furthermore, the monotony may lead to difficulty sustaining the routine for an extended period, potentially tempting individuals towards less healthy food choices.
The Connection Between Limited Diets And Sleep Patterns
A notable correlation exists between dietary habits and sleep patterns, as indicated by a 2013 article in Appetite. Individuals who clock fewer than five hours of sleep per night exhibit a narrower variety of food choices compared to those adhering to the recommended 7 to 8 hours of nightly sleep. The 2013 study in Appetite delves into the impact of nutrient deficiencies on sleep duration. Shorter sleep durations are associated with lower intakes of vitamin C, tap water, lutein, zeaxanthin, lycopene, and selenium. Conversely, prolonged sleep (beyond 9 hours) correlates with reduced consumption of theobromine and choline, with alcohol linked to extended sleep duration. Notably, an adult’s need for 9 hours of sleep could signal an underlying sleep disorder or medical issue.
The Role Of Diet In Sleep Quality
Quality sleep involves the balance of slow-wave (deep) sleep and REM (rapid-eye movement) sleep, crucial for memory function. The 2016 review in Advances in Nutrition underscores the impact of dietary composition on sleep stages. Diets high in fat and carbs may disrupt these stages, while the inclusion of fish and vegetables enhances sleep quality. Striking the right protein balance is pivotal; less than 16% of caloric intake from protein hinders sleep onset, but surpassing 20% may lead to nocturnal awakenings.
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Sleep Deprivation’s Impact
Insufficient sleep induces dietary choices marked by a preference for unhealthy options, particularly those rich in saturated fats and carbohydrates. A 2014 article in Physiology & Behavior highlights how tiredness prompts increased snacking and a penchant for high-calorie comfort foods. The desire for these foods during sleep deprivation is linked to seeking pleasure and relief from mental stress, emphasizing a connection between sleep and dietary habits.
Unlocking The Sleep-Nutrition Synergy: The Mediterranean Diet
While no single diet claims to guarantee better sleep, a 2023 review in Frontiers in Nutrition spotlights the Mediterranean diet. This diet’s focus on a diverse array of fruits, vegetables, whole grains, and fish is linked to improved sleep quality. Specific sleep-enhancing foods, such as cherries rich in melatonin, underscore the potential influence of dietary choices on sleep outcomes.
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