Studies show: Better eating habits = better sleep

If you don’t get the recommended amount of sleep – 7 to 9 hours for most adults – you’re not alone, and a change in your diet could help.

Catherine Roberts, of Consumer Reports, says, “Studies seem to point to a diet with a lower glycemic index, one that is low in saturated fat and added sugars, and high in fiber.”

Plant-based diets, such as the Mediterranean diet, can improve sleep in a variety of ways.

What should you eat? Roberts says, "More fruits, vegetables, legumes, whole grains and healthy fats from foods like avocados and nuts.”

Stock up at your local farmers market. Higher fruit and vegetable consumption means greater intake of beneficial antioxidant compounds called polyphenols – which can reduce inflammation, improve heart health and may help your body relax.

The right amount of fiber can help to regulate blood sugar levels. Fiber also contributes to a healthy gut microbiome, which is thought to help regulate circadian sleep rhythms – and the gut is involved with making serotonin, which promotes better mood and is involved in sleep regulation.

“You’ll sometimes see sensational studies about certain miracle foods that can help you sleep better. But it’s wise not to focus on single foods. The best strategy is to think about improving your diet as a whole, for both your health and for your sleep," Robert says.