The foundation of a healthy lifestyle is sleep, which is often overlooked in favour of beneficial habits like eating well and exercising. Why is it the case? Our days begin with sleep. When we get seven to eight hours of uninterrupted sleep, we wake up feeling refreshed. Sleep, diet, and exercise all have an impact on one another and function in concert. Our daily well-being and longevity may be impacted by all three.

We must prioritise sleep if we want to be healthy and vibrant and help prevent problems like obesity, heart disease, high blood pressure, stroke, diabetes, and many other conditions. When we emphasize sleep, we may make better food choices and exercise mindful eating by paying attention to our genuine appetite.

Our food habits affect our sleep, and our sleeping habits affect our eating habits.

One in three persons experience difficulties with their weight, getting enough sleep, and choosing healthy foods. According to one study, those who only get four hours of sleep consume 300 more calories each day than people who get nine hours of sleep.

The chemicals that control our appetite and feelings of fullness are thrown off when we are sleep deprived. Leptin is crucial in making us feel full, whereas ghrelin makes us hungrier. Ghrelin rises and leptin falls when we don’t get enough sleep. Researchers examined the sleeping habits, daily caloric intake, and nutritional quality of 495 women. They observed a link between poor sleep and increased food intake and a bad diet.

What food should we take to have a pleasant night’s sleep?

the relationship between eating a Mediterranean-style diet and improvements in sleep quality and duration (measured by an actigraphy device worn on the wrist and a self-reported questionnaire) (self-reporting from a food frequency questionnaire). The outcomes indicated that a Mediterranean-style diet was linked to sufficient sleep duration and less insomnia symptoms.

The main source of fat in the Mediterranean diet is olive oil, which is consumed in large quantities along with whole, fresh foods including fruits, vegetables, grains, potatoes, beans, nuts, and seeds. Dairy products, eggs, fish, and chicken are also consumed in small to moderate amounts. Avoid processed foods and consume little red meat. Consumption of wine is moderate. However, drinking alcohol right before bed is not recommended because it can interfere with sleep.

What about the Mediterranean diet that can affect sleep?

Melatonin, serotonin, and vitamin D are found in abundance in a number of essential Mediterranean diet items. According to preliminary study, foods including milk, fatty salmon, acidic cherry juice, and kiwi fruit may help with sleep quality. These foods could all be included in a Mediterranean diet.

It is currently unclear how certain foods could improve sleep. Salmon and other fatty fish are abundant sources of vitamin D and omega-3 fatty acids. These two nutrients may be crucial for sleep because they are both known to control serotonin. Studies have revealed that drinking sour cherry juice can raise urine quantities of melatonin due to the high melatonin content of tart cherries (but be careful with the sugar content of tart cherry juice if you are trying to lose weight).

Key points

*Lack of sleep may cause us to consume and choose less healthier foods.

*The Mediterranean diet may be beneficial for sleep as well as the heart and brain.

*The Mediterranean diet includes a number of essential foods that are high in melatonin, serotonin, and vitamin D and may improve sleep.

*The connection between a certain diet, specific nutrients, and sleep needs more analysis.