How to Fall Asleep: Try More Fiber in Your Diet

how to fall asleep

Insomnia is one of the most common sleep disorders the world over. Here’s how to fall asleep the high fiber diet way.

All over the world, millions of people experience difficulty falling asleep. Insomnia is one of the most common sleep disorders. It is linked to the appearance of chronic conditions such as heart disease, high blood pressure and gastrointestinal problems. When the body does not get enough sleep, all sorts of health problems can arise, affecting one’s overall functionality. A recent study published by the American Academy of Sleep Medicine has confirmed that a high fiber diet might help a person enjoy restful sleep throughout the entire night.

Unhealthy diet, poor sleep quality & insomnia

Upon analyzing the study participants, researchers were able to confirm a person’s diet can indeed influence sleep quality. Those who follow a low-fiber diet, eating high quantities of saturated fats and sugar, are more likely to suffer from insomnia and poor sleep quality.

The idea that diet can influence sleep quality is not new, but it is indeed important to understand how powerful this connection is. The more sugar and saturated fats a person consumes, the less restorative his/her sleep is going to be. Researchers confirmed that such an unhealthy diet can interrupt the sleep cycle, causing a person to awaken more often during the night. By opting for a diet that is rich in saturated fats, the slow-wave sleep is going to occur less and less (the person will wake up feeling tired and drained of energy). As for the high sugar intake, this can lead to frequent awakenings throughout the night.

The high fiber diet, a potential solution for insomnia

If you want to enjoy a deep and restorative sleep, you need to give the high fiber diet a try. This diet will help you enjoy slow-wave sleep, reducing the risk of chronic health problems. The foods that are rich in fiber, listed below, are also rich in melatonin and melatonin precursors (such as vitamin B6). Melatonin is primarily responsible for regulating the sleep-wake cycle, helping a person fall asleep and enjoy a restful sleep.

According to the results of the above-mentioned study, just one day of low-fiber and high-fat eating can influence the overall quality of sleep. To reduce the risk of insomnia, it is recommended for women to consume between 21-25g of fiber per day. Men should consume between 30-38g of fiber per day. The more fiber you include in your diet, the more restful your sleep is going to be.

What are the foods that are rich in fiber?

You can consume tart cherries as these are rich in melatonin, and they can help you escape insomnia. You also can eat chickpeas as these are rich in fiber, and they also contain vitamin B6, which is a precursor of melatonin. Unprocessed grains, such as oats, bulgur and barley contain a lot of fiber. These are also food rich in magnesium, which is an essential mineral to include in the diet.

Other foods that contain a lot of fiber are:

Bran – oats, wheat, rice, corn

Beans – lentils, kidney beans, pinto beans

Berries – blueberries, raspberries, strawberries

Veggies – cabbage, potatoes, broccoli, kale

Fruits – apples, pears, pineapple

Nuts – walnuts, cashews, macadamia nuts

Verdict: what you eat influences how you sleep

If you are looking for a good night’s sleep, you need to include more high fiber foods in your diet. These are going to promote slow-wave sleep, which allows the body to rest and rejuvenate. By enjoying this restorative sleep, you also will improve the health of your heart, reduce the risk of memory problems and increase your overall longevity. Restful sleep can help you concentrate better, show resilience when it comes to stress and be more emotionally stable.

By establishing a connection between a person’s diet and the quality of sleep, researchers hope they will be able to treat sleep disorders more efficiently (and even prevent insomnia). They also have emonstrated that a high fiber, high protein diet is guaranteed to help people fall asleep faster. However, one should not rely exclusively on the diet, to enjoy a healthy lifestyle. Physical exercise is just as important, allowing one to maintain an optimal weight and reduce the risk of chronic health conditions.


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