The ‘remarkable' diet that could cure insomnia in just 24 hours, say scientists

The Sun

10 hours ago

SCIENTISTS have discovered eating a certain type of food during the daytime could lead to a "meaningful change" when it comes to insomnia - with results apparent within a day.
Getting enough sleep is crucial for overall health, boosting heart health, memory and mood regulation.
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People who regularly experience poor sleep tend to lean towards an unhealthier lifestyle, opting for diets higher in fat and sugar, studies show.
This can lead to a whole host of negative health consequences, including heart attack and stroke.
But far less is known about how diet can affect sleep patterns, according to researchers from Columbia and the University of Chicago.
In a new study, published in the journal Sleep Health, shifting from a lifestyle of eating no fruits to one including five cups of fruit a day could be key to a good night's rest.
The findings are said to be the first to draw a time-based connection between a person's food choices in the day and sleep quality at night.
"It's remarkable that such a meaningful change could be observed within less than 24 hours," said sleep expert Esra Tasali, a co-author of the new study.
" Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep," Dr Tasali added.
The study involved healthy young adults who reported their daily food consumption using an app.
They also wore a wrist monitor to allow the researchers to measure their sleep patterns.
The researchers specifically focused on "sleep fragmentation" - a measure of how often a person wakes or shifts from deep to light sleep in the night.
I'm a fitness guru and learnt the military technique on how to get to sleep in under two minutes and it's so easy
They found each day's diet linked to "meaningful differences" in the night's sleep that followed.
Participants who ate more fruits and vegetables during the day enjoyed deeper, more interrupted sleep at night.
Those who opted for healthier carbohydrates, like whole grains, also displayed better sleep.
In their overall findings, researchers found people who eat five cups of fruits and vegetables per day could experience a 16 per cent boost in sleep quality compared to those who ate no fruit and veg.
'16 per cent is a highly significant difference,' Dr Tasali said.
The scientists concluded regularly eating a diet rich in complex carbohydrates, fruit, and vegetables is best for long-term sleep health.
'Small changes can impact sleep. That is empowering – better rest is within your control,' said Marie-Pierre St-Onge, another author of the study.
Signs of insomnia and other ways to treat it
INSOMNIA means you regularly have problems sleeping.
You have insomnia if you regularly:
find it hard to go to sleep
wake up several times during the night
lie awake at night
wake up early and cannot go back to sleep
still feel tired after waking up
find it hard to nap during the day even though you're tired
feel tired and irritable during the day
find it difficult to concentrate during the day because you're tired
The most common causes are:
stress, anxiety or depression
noise
a room that's too hot or cold
uncomfortable beds
alcohol, caffeine or nicotine
illegal drugs like cocaine or ecstasy
jet lag
shift work
Insomnia usually gets better by changing your sleeping habits.
Try going to bed and waking up at the same time every day, and relaxing at least one hour before bed, for example, take a bath or read a book.
Make sure your bedroom is dark and quiet, exercise regularly during the day, and make sure your mattress, pillow and covers are comfortable.
Avoid the following:
do not smoke or drink alcohol, tea or coffee at least six hours before going to bed
do not eat a big meal late at night
do not exercise at least four hours before bed
do not watch television or use devices, like smartphones, right before going to bed, because the blue light makes you more awake
do not nap during the day
do not drive when you feel sleepy
do not sleep in after a bad night's sleep and stick to your regular sleeping hours instead
You can buy tablets or liquids (sometimes called sleeping aids) from a pharmacy that may help you sleep better.
But if you find nothing is helping your insomnia, see your GP.
Source: NHS