Can a Plant-based Diet Affect Sleep?
Sleep, which is an integral part of our overall health, is affected by a number of factors. One of these factors is what you eat or drink. So can a plant-based diet affect sleep?
The link between diet and sleep has been studied carefully by scientists and nutritionists. An overwhelming number of studies establish a strong link between the two.
We already know that a plant-based diet is heart-healthy, helps maintain adequate weight, and even helps treat certain gastric conditions. However, eating healthy may also help you sleep better and treat sleep disorders like insomnia and narcolepsy.
What Does Research Say About Nutrition and Sleep?
A 2016 study from the Journal of Clinical Sleep Medicine (JCSM) monitored the food intake and sleep of healthy individuals for five days. The study found that those who at more sugar and saturated fat and, in comparison, less fiber, have a lighter sleep. They woke up more often from slumber.
Another study published in the same journal found that food intake before the sleeping period has a greater impact on sleep. Fat intake late at night and near the time of sleep had a negative impact on different sleep stages, such as stage 2 sleep and REM (rapid eye movement) sleep.
This goes to show that not only what we eat impacts our sleep, but also when we eat.
In one review, researchers looked at studies and data linking plant-based diet’s benefits for cardiovascular health through better sleep. This review noted that poor quality of sleep negatively impacts people’s dietary choices, resulting in more calorie intake. This ultimately also deteriorates heart health as high saturated fats and processed foods are bad for heart health.
This is not surprising at all, as diet and sleep have a two-way relationship. If one is bad, the other will be negatively impacted as well. For instance, if you have a sleep disorder or another disorder that negatively affects sleep, your diet may suffer as well.
Less sleep or poor quality of sleep results in a decrease in leptin and an increase in ghrelin. Leptin and ghrelin are two neurotransmitters that drive hunger. This results in an inclination towards eating high-calorie foods.
Therefore, by way of hormonal changes, sleep deprivation can indirectly result in obesity as well. An analysis study from Sleep Medicine established that an average of six hours or less sleep at night increases the risk of obesity diagnosis.
How Does Plant-based Diet Affect Sleep?
The relation between diet and sleep is certainly a complicated one. However, as research indicates, food choices do impact strongly on sleep and vice versa.
A plant-based diet is inherently low-fat and high-fiber, which allows it to help one sleep better. If anything, at least it doesn’t impact sleep negatively.
Anti-inflammation
Even if it doesn’t impact your sleep directly, it may benefit it indirectly. Many plant-based whole foods are anti-inflammatory in nature. Inflammation and chronic pain often go hand in hand and can disturb sleep patterns. By fighting inflammation, a plant-based diet can, by extension, help you sleep better.
High Fiber
One of the well-known properties of a whole-food plant-based diet is that it’s rich in fiber. This type of carb is great for digestive health, but it’s also good for sleep.
One data analysis of over 12,000 individuals in the US found that those with the highest intake of fiber have the best sleep. Conversely, those with the lowest intake of fiber either slept less than six hours (undersleep) or more than nine hours (oversleep).
Craving Control
Untimely late-night food cravings can also result in sleep disturbance. Such cravings are typically for greasy, high-fat foods. However, if you’re consuming a plant-based diet, you might have better control over such cravings. That’s because such a nutritionally balanced diet can keep you filled up for long.
Hormones
The reciprocal nature of the relationship between diet and sleep is well-explained by hormones.
A diet that helps maintain a proper balance of hormones will naturally impact sleep patterns positively. Similarly, good sleep will maintain the proper balance of ghrelin and leptin, resulting in healthier eating habits and adequate calorie consumption.
Diet also impacts stress hormones such as cortisol. Eating healthier foods like vegetables, fruits, and nuts can help reduce stress and anxiety, which, in turn, improves sleep.
How to Sleep Better?
Now that we know that diet is strongly linked with sleep patterns and disorders, and that a plant-based diet can improve sleep, let’s talk about how exactly you can sleep better. Again, it’s not just about what you’re eating, but also how much and when.
Eat a Balanced Diet
A well-balanced diet, in terms of nutrients, is essential for a healthy slumber. Simply switching to a plant-based diet is not enough. You have to ensure that you’re consuming all necessary nutrients every day.
For instance, protein is also important for sleep. The same analysis with 12,000 participants also found that people with less than seven hours of sleep had the lowest protein intake.
Avoid Caffeine and Fatty Foods at Night
Caffeine a few hours before bedtime is a bad idea. And so is anything with a lot of fat!
A JCSM study found that intake of caffeine even as much as six hours before bedtime can delay sleep.
Exercise Regularly
According to the Sleep Foundation, moderate to vigorous exercise can also help you sleep better. It helps in many ways, including keeping the body active during the day and decreasing fatigue and daytime sleepiness.
Make sure to exercise at least four times a week for at least half an hour. It doesn’t even have to be very intensive.
Wrap Up
Can a plant-based diet affect sleep? It can, indeed. The very nature of plant-based whole foods helps improve sleep quality. You need seven to eight hours of sleep daily as an adult. Anything under or over that can result in serious consequences for your health.
Maintain healthy sleep hygiene by avoiding eating a few hours before bed, reducing screen time, and exercising regularly.
