Most people try to follow a healthy diet in order to feel awake and healthy throughout the day. But a new study showed that the use of more fruits and vegetables can also be beneficial during sleep.
The study published on June 11 in the journal “Sleep Health”, published by the American National Sleep Fund, showed that the participants noticed a 16 percent improvement in the quality of sleep when they increase their nutrition for fruits and vegetables from zero to 5 cups per day.
The result appeared almost immediately. The study showed that an increase in the nutrition of fruits and vegetables led to a smaller dream next night.
The author of the study, Dr. Mary Pierre Saint -Augang, a food professor at Columbia University, told health and nutrition that the results show that simple changes in nutrition can help you sleep easily at night, and allows people to focus on to improve sleep, instead of focusing on what to avoid.
“We often recommend avoiding some products to provide a healthy sleep, for example, to avoid caffeine late,” Saint -Augang said. “It’s nice to know that there are products that help sleep better.”
Establishing the relationship between diet and sleep
To find how daily power models affect sleep, St. ONG and other researchers gained 34 participants aged 20 to 49 years, most of which are men. The study included two phases, each of which is six weeks, and a month is divided between each step. The research group asked the participants to register all food and drinks that they ate for several 24 -hour periods, and they also followed their sweaty.
At the end of the study, they were looking for links to the diets of participants and the quality of their sleep. Saint -Auging explained that they focused specifically on a intermittent dream, or for several times the participants woke up overnight.
The data showed the following:
- The use of more fruits and vegetables during the day was associated with low sleep disorders.
- The use of more carbohydrates and fibers was associated with improving the quality of sleep.
- The use of more red and manufactured meat is associated with poor sleep.
- An increase in the nutrition of fruits and vegetables from zero to five glasses per day was associated with a 16 percent improvement of sleep.
This means that daily human nutrition habits can directly affect the quality of his sleep at night.
Add fruits and vegetables to a diet
The Holy Aung says that daily the use of sufficient fruits and vegetables can be heavy. But simple changes facilitate the task.
It can be somewhat easy to add a cup or two cups of vegetables to your food, where you can eat a side salad with food or add a little spinach to your delicacy or pasta.
The Holy Aung adds that she always stores a dish of raw vegetables for a snack on the table.
It is worth noting that fruits and vegetables remain healthy, even if they are not prepared fresh. Therefore, frozen, canned or washed options are all in advance, all of which can be taken into account.