How Food Can Affect Your Sleep

image

SHARON M. O’BRIEN, MPAS, PA-C February 18, 2016

I have often been asked by patients about the relationship of food and sleep. There are various articles on the internet that suggest eating foods like bananas and cherries before bed can help promote better slumber. I even have a coworker that swears that her glass of cherry juice puts her right to sleep. Can I say for sure that these things are helpful? Well, I guess it is up to the patient. However, what I can say is that there is research that suggests that what you eat in the evening can influence your sleep.

We probably have all experienced feeling sleepy after eating a high-carbohydrate meal, so we know that food has an effect on our bodies. Researchers now have evidence that fiber and sugar eaten before bed can affect the different stages of sleep.

In the study, meals were provided to participants 3 times daily, with the evening meal at 7:00 pm. The diet contained 31% of energy from fat, 53% of energy from carbohydrates, and 17% of energy from protein. Sleep was assessed each night by polysomnogram. The participants also had an opportunity eat whatever they wanted for 2 days of eating for comparison.

The results showed that higher fiber intake was associated with decreased time in stage 1 sleep, our lightest stage of sleep, and an increased time in slow wave sleep, which is our most restorative sleep. Higher saturated fat intake was associated with decreased time in slow wave sleep. Both sugar and non-sugar/non-fiber carbohydrates were associated with more nocturnal arousals.

Given these findings, a diet rich in fiber with reduced intake of sugar and non-fiber carbohydrates may help a patient sleep better. So, thinking about our bananas and cherries again, I’m not sure they would fit the criteria. Both bananas and cherries have fiber, but they also have a considerable amount of sugar. Bananas have 3 grams of fiber and 19 grams of sugar, and cherries have 13 grams of fiber and 18 grams of sugar. Although it may not sound as appealing, cauliflower, broccoli, and cabbage are great sources of fiber. These might be better suggestions for your patients if they want to improve their sleep!

References

St-Onge MP, Roberts A, Shechter A, Choudhury AR. Fiber and saturated fat are associated with sleep arousals and slow wave sleep. J Clin Sleep Med 2016;12(1):19–24.

Advertisements

Can I treat my depression without medication?

Depression is one of the most common conditions worldwide. People may experience depression for various reasons and at different intervals in their life. Generally, the tendency to develop depression is inherited but environment, circumstances and life experiences contribute to individual expression. There are several lifestyle changes that can improve mood and an individual’s coping ability.

Diet

Sometimes nutritional deficits are partly the cause of a person’s depression. Deficits can be due to poor dietary choices, but is often related to poor absorption of nutrients. Low vitamin levels can be detected through laboratory analysis of a blood sample. Some people have problems with glucose metabolism, insulin sensitivity, or inflammation. Systemic inflammation is can affect the brain, contributing to mood changes, anxiety and depression. A number of people also have sensitivities to certain foods—a food sensitivity, not a food allergy.
Exercise
Exercise causes the release of feel-good brain chemicals that can ease depression (neurotransmitters, endorphins and endocannabinoids) and reduces immune system chemicals that can worsen depression. Regular exercise has many psychological and emotional benefits, too.
Exercise can help improve self-confidence through meeting exercise goals and challenges. Also, regular exercise can help you feel better about your appearance and take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.

Sleep
It is important that we give our body time to rest and recover daily. Sleep is the body’s time to replenish and repair. Adequate rest equips us to handle stress, make better decisions and manage our reaction to situations. The average adult
Medication Shouldn’t Be the Default: Dr. Henry Emmons on Non-Pharmaceutical Ways to Treat Depression and Anxiety

Interview with Henry C Emmons MD Interview by David Rakel MD, FAAFP

Published in Primary Care Expert Opinion / Interview · July 12, 2016

http://www.practiceupdate.com/expertinsight/39?WebView=1&rid=MTI5MzQ2NDU4NTU5S0&lid=10332481
Depression and anxiety:exercise eases symptoms. From Mayoclinic.com. Oct. 10, 2014.

Headache

Can An Unconventional Piercing Rid You of Migraine Pain?

 

The Non-Diet Diet Thing

I preface this post with a disclaimer: I am no expert here. In fact, I’m not even a very good example. In response to the fact that it’s summer (the time of year when everyone is talking about this), the fascination with Chris Pratt’s body in Jurassic World, and a conversation I heard this past […]

http://allthethingstx.com/2015/06/20/the-non-diet-diet-thing/

How is Neuropathy Diagnosed?

NCV

Peripheral neuropathy is nerve damage or dysfunction that is present in the hands or feet. Is is generally suspected by a medical provider when deficits in temperature, pain, and vibratory sensation exist. Nerve conduction studies and electromyography studies are used to diagnose neuropathy.

Nerve conduction studies measure the speed of conduction of an electrical impulse through a nerve. This procedure may be performed by a trained medical technician or medical provider. NCS involves the placement of electrodes on the extremity to be tested, then a small amount of electricity is applied to detect nerve conductivity. This is typically not painful.

Electromyography measures muscle response or electrical activity in response to a nerve’s stimulation of the muscle. This procedure is usually performed by a medical provider. EMG involves the insertion of fine needles into at least one muscle in the extremity to be tested. This may cause mild pain during needle insertion, but is generally not a painful procedure.

Generally, both procedures are done in sequence for comprehensive nerve conduction testing.  If nerve conduction tests demonstrate slowed conduction or nerve dysfunction, then investigation is necessary to determine the underlying cause of damage.  Generally, it is necessary to perform blood tests, and a complete history and physical examination to ascertain the etiology.

Some information obtained from http://www.hopkinsmedicine.org/healthlibrary/test_procedures/neurological/electromyography_emg_92,p07656/.

Mediterranean Diet May Preserve Brain Structural Connectivity

meditterranean

The Mediterranean diet may help preserve structural connectivity in the brain in older adults, results of a French study hint.

Greater adherence to the Mediterranean diet was associated with preserved microstructure in extensive areas of the white matter up to a decade later, the study team found. And this appeared to be related to strong cognitive benefit, equal to up to 10 years of delayed cognitive aging for those with the greatest adherence, they say.

 “This is to our knowledge the first study investigating the associations of the Mediterranean diet to brain structure in humans, focusing not only on grey matter volume but also on white matter architecture (a more novel marker of brain health),” Cecilia Samieri, PhD, from University of Bordeaux, France, told Medscape Medical News. To read more http://www.medscape.com/viewarticle/849205#vp_1