This Diet Pattern Was Just Linked To High-Quality Sleep In A Comprehensive Review

If you want to sleep well, it's wise to skip coffee and sugary snacks right before bed. But beyond these common-sense guidelines, researchers have been puzzling over what we should be eating to promote sleep for decades. An in-press review paper in the Journal of the Academy of Nutrition and Dietetics1 summarizes what they've found out so far. Here's the latest on what to add to your plate if you're looking to remove barriers to your sleep.

For this review, a team of sleep and nutrition experts from the University of Chicago and Columbia University analyzed clinical studies that looked at how macronutrients and dietary patterns affected the sleep quality (either self-reported or measured by a machine) of adults. Twenty studies conducted between 1975 and March 2021 met their criteria. After looking at this body of research as a whole, they came to the following conclusions:

In the Journal of the Academy of Nutrition and Dietetics review, authors speculate that it could be because plant-based diets support the production of serotonin and melatonin2—two hormones that are essential in the sleep-wake cycle. The gut-brain connection could also be at play. There's some fascinating emerging research3 to show that the microbes in our gut can affect certain sleep measures. Those who follow diets high in probiotics, fiber, clean protein, and healthy fats typically have a richer gut microbiome.

Registered dietitian and nutrition scientist Ashley Jordan Ferira, Ph.D., RDN, shares this additional insight: "This robust research review provides useful nutrition intel for good sleep. In addition to the mechanisms the authors propose, I think it's interesting and particularly noteworthy that high-fiber foods like whole grains and legumes, as well as the Mediterranean diet, are rich sources of magnesium—an essential and majorly underconsumed mineral that happens to also promote sleep."*

This review reinforces what we've long suspected: Eating foods that support your overall health will also help out your sleep. (And a solid sleep routine will further promote vibrant health from there. It's a fun cycle.) As if a healthy heart, a sharp mind, and a steady metabolism aren't enough reason to follow a Mediterranean-inspired diet, you can now add better sleep to the list. Get started eating your way to deeper zzz's with this treasure trove of healthy recipes.