A study done at the Columbia University revealed that having a diet rich in fiber leads to a better and deeper sleep. For many years people suspected that some foods are better than other when in came to sleeping better. But this time we have proof that fiber ensures the cure of insomnia, while the food rich in sugar and high saturated does exactly the opposite.
According to the researchers, when people eat food high in fiber, they spend more time of their sleep in the slow wave sleep, which is a deep stage of sleep, without dreams. So the diet does have a big impact on the sleep. They discovered that you don’t have to have a daily rich in fiber diet in order to reach that restorative and dreamless sleep stage. Even if you eat a lot of food that contains high quantities of fiber only one day, at night you will sleep very well.
It has been a known fact that fiber was always linked to a better sleep, but this is the first time that we are told how much fiber does it take to cure those sleepless nights. Foods that are high in fiber are bran (oat bran, wheat bran, rice bran, corn bran), beans (lentils, cranberry beans, french beans, yellow beans, white beans), berries (strawberries, blueberries, raspberries), whole grains ( barley, oats, rye flour, bread), Brassica vegetables( kale, broccoli, cabbage), potatoes, fruits and nuts.
For the study, 26 people with normal weight volunteered, with ages between 20 and 45 years old. Their sleep was monitored during five nights, when they slept in sleeping labs. The researchers asked them to prepare their meals as they would at home and the following day a nutritionist prepared their meals, in order to contain more fiber. When they prepared their own meals, the participants fell asleep 29 minutes after they went to bed and only 17 when they ate meals that were high in fiber.
Even though the number of participants wasn’t that big, the results still show that foods that contain a lot of fats and sugar are not that indicated for a deep sleep. The sleeping issues can lead to cardiovascular disease, hypertension and other diseases so it is very important that you get a good night rest.
The study that showed that having a diet rich in fiber leads to a better and deeper sleep was published in the Journal of Clinical Sleep Medicine’s January issue.
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