This Is the Most Sleep-Friendly Diet, According to Science

Much has been written on what not to eat before going to bed to help people doze off quickly and enjoy a blissful slumber. A new science article review took a different approach—learning what we should be eating instead of avoiding prior to bedtime.

The findings, published in the Journal of Academy of Nutrition and Dietetics, describe the diet most associated with quality sleep as rich in proteins, complex carbohydrates, unsaturated fats, fibers, fruits, and veggies.  

In addition, there’s a large body of evidence that supports this claim. The review included 20 studies in the period between 1975 and 2021. 

The data conclusively showed that foods low in saturated fats (found in animal meat) and rich in unsaturated fats, proteins, and complex carbohydrates benefit sleep the most. More precisely, this means eating more of the following foods will aid your sleep:

• Grains, since they contain fibers and other beneficial complex carbohydrates. 
• Fruits are known to have anti-inflammatory properties. 
• Nuts, seeds, vegetables, and vegetable oils—rich in unsaturated fats. 
• Protein-rich foods without saturated fats, plant-based protein sources, or seafood. 

This might not come as a shocker since these are the main components of a healthy food diet. The surprising fact here is the efficacy of the diet. All sleep parameters, such as NREM and REM sleep, sleep latency, and efficiency were better in people with these nutritional habits.

However, as much as this type of alimentation sounds like a fool-proof method, it’s not a 100% guarantee of a good night’s sleep. Other factors such as everyday stressors or underlying illnesses may also be to blame for your restless nights.