Fibre Can Help You Get a Good Night’s Sleep
What you eat influences your body’s ability to function. This includes its ability to sleep. Whole grains, or whole grain containing foods like Corn Thins® slices are a good source of fibre which promote optimal sleep.
A study found that when a diet included more saturated fat, refined carbohydrates, and sugar less sleep quality resulted. Participants felt more arousal when it was time to sleep and the slow wave sleep which is the quality sleep was less.
The opposite was true with a diet higher in fibre which was linked to greater amounts of restorative slow wave sleep and more quickly fell asleep. This research is exciting for those suffering from sleep disorders but like anything in research, more is needed until strong recommendations can be given.
Putting this research into action:
Even if you do not suffer from a sleeping disorder by including more fibre in your diet from whole grains or whole grain containing foods like Corn Thins® slices, legumes, nuts and seeds, vegetables and fruit you will be optimising the overall health and function of your body. Aim to limit saturated fats from animal products like meat, butter, coconut oil, biscuits, ghee, palm oil and cured meats which not only effects your sleep but also has a negative effect on your heart health.
The negative effects of refined carbohydrates from products such as white bread, pasta and rice are another reason to make the switch to the superior whole grain alternative. Aim to moderate the amount of added sugar in your diet from foods and drinks like soft drinks, cookies, chocolate, cakes, and chips to no more than 2 times a week.
Although not in this study, alcohol is not your friend if you are attempting to sleep. Although it may make you feel drowsy it reduces your quality of sleep. Aim to have no more than 10 standard drinks a week and no more than 2 standard drinks a day.
Take home message: Life is about balance not complete elimination of certain foods, especially if you enjoy them. Be mindful of the place of foods in your diet and how some are needed to optimise the health and function of your body which includes sleep function while others are purely about the experience on your taste buds.
St-Onge MP, Roberts A, Shechter A, Choudhury AR. Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep. J Clin Sleep Med. 2016 Jan;12(1):19-24. doi: 10.5664/jcsm.5384. PMID: 26156950; PMCID: PMC4702189.