Keep Waking Up At 3AM? This Diet Change May Help Within 24 Hours

I’ve had insomnia for years, a condition which I know is bad for my brain and physical health. 

But for some reason, very little sticks. I have tried getting out of bed if I can’t get back to sleep, “clock blocking,” getting some morning sunlight, and even “paradoxical intention” – some of those have been more successful than others. t

Still, a new paper published in Sleep Health has linked a better diet to improved sleep in just 24 hours. 

It promises to decrease the likelihood of “fragmented sleep,” or shifting from heavy to lighter sleep. This is linked to waking up in the middle of the night and not being able to return to your slumber. 

“Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep,” one of the study’s senior authors, Dr Esra Tasali, director of the UChicago Sleep Centre, told the university.

Eating enough fruit and vegetables might prevent middle-of-the-night wake-ups

The researchers asked participants to wear wrist monitors which tracked their sleep patterns while also tracking and reporting their food intake. 

After comparing the diets of participants to their sleep patterns, the scientists found that those who ate less sugar, stuck to the CDC-recommended consumption of five cups of fruits and veggies a day, and consumed more whole grains had less sleep fragmentation. 

The World Health Organisation says we should eat 400g of fruits and vegetables a day, which is five of the NHS-recommended 80g servings.

Those who reach the fruit and veg consumption may be as much as 16% more likely to enjoy continuous sleep, the scientists found. Improvements were seen among non-fruit and veg eaters who went on to consume enough of both in as little as a day.

“16% is a highly significant difference,” Dr Tasali shared.

“It’s remarkable that such a meaningful change could be observed within less than 24 hours.” 

More research is needed to find the exact relationship between diet and sleep

Though this study is promising, more research is needed to find out why and how food appears to be linked to our sleep. 

Still, Dr Marie-Pierre St-Onge, director of the Centre Of Excellence For Sleep And Circadian Research at Columbia, said it’s an encouraging reminder that “Small changes can impact sleep.

“That is empowering – better rest is within your control,” she added.