Consuming less fibre, more saturated fat and sugar has been linked with lighter, less restorative and more disruptive sleep, according to a new study by Colombia University.
Researchers studied 26 adults who regularly slept between seven and nine hours a night and modified their diet. Each study participant was an average age of 35 years, and spent nine hours in bed, from 10pm to 7am, sleeping for 7.35 hours on average, over five nights. Objective sleep data were gathered through polysomnography which records brain waves, oxygen level in the blood, heart rate and breathing, including eye and leg movements.
When the participants consumed a high-fibre, high protein dinner that was low in saturated fat, they fell asleep faster (in less than 20 minutes) and spent more time in a deep sleep.
When participants consumed a meal low in fibre, but high in saturated fat and sugar, they took longer (around 30 minutes) to fall asleep, were less restful, and more likely to be living with a sleep disorder.
Meals provided by a nutritionist during the course of the study found participants fell asleep faster after consuming meals low in saturated fat and high in protein, rather than those consuming self-selected meals.
“The finding that diet can influence sleep has tremendous health implications, given the increasing recognition of the role of sleep in the development of chronic disorders such as hypertension, diabetes and cardiovascular disease,” said lead researcher, Dr Marie-Pierre St-Onge.
While the study suggests diet-based recommendations may improve sleep, the researchers cite future studies are required to further evaluate this relationship.