Make a reservation for a good night's sleep~~

If you feel like you're usually lacking sleep, changing your diet to one centered around vegetables may help, health and medical portal 'WebMD' reported on the 8th (local time).

According to a recent survey by the Sleep Foundation, a U.S.-based sleep health media outlet, vegetarians sleep about 30 minutes more per night, and up to 90% of them report satisfaction with their sleep quality. The Sleep Foundation, which became independent from the National Sleep Foundation (NSF) in 2019, provides sleep-related information and product reviews.

 

Abhinav Singh, medical director of the Indiana Sleep Center and a medical advisor to the Sleep Foundation, said sleep deprivation can lead to poor eating habits. "Salad is called 'comfort food' because tired, sleep-deprived people don't reach for it," he explained.

The top salad-eating diet was raw vegans, who eat their vegetables without cooking them. Second place went to paleo dieters, who maintain a balanced diet of meat, fish, fruits, and vegetables. Kosher vegans, who eat only certified meats and vegetables, and standard vegans, who also eat cooked vegetables, followed closely behind. These diet groups reported better sleep quality than those who followed no specific diet.

 

However, experts point out that linking specific diets to sleep can be inaccurate. Self-reported dietary habits are often inaccurate, and this survey allowed respondents to choose more than two diets. Professor Debbie Fetter of the Department of Nutrition at the University of California, Davis, explained that "vegetarianism comes in many forms, and the fact that it's based on respondents' own choice" can reduce reliability.

 

He said that more than a quarter of American adults fail to meet their goal of 7 to 9 hours of sleep, suggesting that we need to prioritize increasing sleep time over diet. He also suggested including plenty of vegetables in our diets. A whopping 90% of American adults fail to get the recommended 2 cups of fruit and 2.5 cups of vegetables per day. Professor Peter explained, "Sleep-deprived people may choose energy-dense comfort foods over nutrient-dense foods, or they may be too tired to participate in physical activity."

 

specific Nighttime snacks also affect sleep “Tart (sour) Cherries, yogurt, fatty fish like salmon, and kiwi are foods known to help you sleep better when consumed regularly. " was introduced.

According to a survey, yogurt eaters (61%) reported the best quality sleep. Those who enjoy fruit and berries followed suit (58%). Cookies, cakes, and brownies, a surprising snack, came in third (53%).

 

However, Dr. Singh, author of "Sleep to Heal," advises that processed foods and sugary snacks should be eaten sparingly, especially right before bed. Eating processed foods at 10 p.m. can cause a spike in blood sugar, which can activate the kidneys, leading to micro-awakenings and bathroom visits, which can negatively impact sleep quality and contribute to insomnia.

 

One caveat is that claiming that a particular food helps sleep or not is often ambiguous without information about the people who consume it. "For example, this survey found that cereal eaters reported the worst sleep quality, but we don't know about other factors that can affect sleep, such as lifestyle, sleep patterns, dietary or physical activity habits, socioeconomic status, and stress levels, so it may not be the cereal itself," Professor Peter noted.

 

Insomnia was the most common sleep disorder among survey respondents. If you're having trouble falling asleep, WebMD recommends trying the following first:

 

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Here's a tip for deep sleep mode.

 

-Avoid eating spicy foods before bedtime, as they can cause heartburn.

-Set a bedtime and wake-up time and avoid caffeine 6 to 8 hours before bed.

- Create a relaxation ritual (routine) before bed, such as reading a book, writing in a journal, or coloring in a coloring book.

 

I think coffee is available until 3pm~

I eat more spicy food at dinner than at lunch.

They say your brain needs rest before you sleep.

Cell phones and computers are prohibited

 

Reading books seems to be good for relieving stress.