According tothe CDC, one in three Americansdo not get enough sleep. That’s roughly one-third of us who are walking around each day in a fog. In addition to leaving us feeling tired, poor sleep quality is also linked to a number of chronic health conditions including depression, heart disease, type 2 diabetes and obesity.
Recently, studies have looked at the sleep quality of people eating a predominantlyMediterranean dietand the results are promising. Here we look at the Mediterranean diet, the components of it that may promote better sleep, and gain insight from sleep medicine specialistScott Leibowitz,MD, D,ABSM, FAASM.
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The Mediterranean diet and it’s connection to sleep
This way of eating is based on the daily consumption of fruits and vegetables, extra virgin olive oil, legumes, whole grains and nuts; moderate consumption of fish, white meats, eggs and fermented dairy products, like yogurt; and low consumption of red meat. Moderate alcohol consumption, typically in the form of red or white wine, is also allowed.
The Mediterranean diet contains foods that are high in fiber, whichstudies showto improve overallsleep quality, increase sleep efficiency andreduce sleep disturbances.Fiber-rich foodshave also been found to promote a lower glycemic index, which is also linked to a reduced risk for insomnia. It also contains foods that are high in nutrients that have a direct relationship with healthy sleep.
Dr. Scott Leibowitz explains, “Individuals who follow a Mediterranean diet have been shown to have less sleep complaints than those who do not. They also have less complaints of anxiety and depression. Because this type of diet is higher in omega-3 fatty acids—which independently has been shown to help reduce symptoms of depression, improve sleep and protect against some of the cognitive deficits of sleep loss—as well as high in tryptophan, melatonin, magnesium, B vitamins and vitamin D; there is likely a direct relationship between the Mediterranean diet and these higher levels of nutrients that result in improved sleep.”
The top Mediterranean foods for better sleep
Veggies and fruit
Get the Recipe:Cucumber & Avocado Salad
Vegetables and fruit make up the bulk of the Mediterranean diet—in fact, it is recommended that every meal contain them, withsome modelsrecommending a minimum of 6 servings of vegetables and 3 servings of fruit daily.
Dark leafy greenspack the biggest punch of the sleep-promoting vegetables withspinachandSwiss chardtopping the list. Greens are high in B vitamins andmagnesium—both essential nutrients in promoting healthy sleep.
Fruit is also important withdried figs,avocadosandbananashelping provide the magnesium that we need to promote healthy sleep. In addition, the dark pigmented skin of fruit such ascherriesandberriesoffer a boost inmelatonin, as doespineapple! And the serotonin provided inkiwi fruitseems to be the real winner with onestudy showingthat when participants ate two kiwi fruit one hour before bed, they had better sleep onset, quality, duration and efficiency.
Legumes
Get the Recipe:White Bean & Veggie Salad
Legumes, includingbeans,peasandlentils, are a staple food of the Mediterranean diet withsome modelsrecommending that they be included in every meal. This group packs a big nutritional punch! High in B vitamins and magnesium, legumes provide a high-fiberplant-basedsource of protein.
If you’re not a fan of beans, consider other legume sources such as alfalfa, peas, carob, soy, and peanuts that still provide the B-vitamin boost needed to boost serotonin and promote healthy sleep.
Whole grains
Greg DuPree
Get the Recipe:Quinoa Salad with Feta, Olives & Tomatoes
Whole grainsare another primary component of the Mediterranean diet, and they provide an excellent source of sleep-supporting magnesium.
Foods likecouscous,quinoa,bulgur wheat,brown riceandwild riceare excellent sources of thecomplex carbohydratesthat our bodies need for energy. These whole, minimally processed grains, are typically high in fiber, have a low glycemic index and help regulate blood-glucose levels—all associated with promoting healthy sleep.
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Nuts and seeds
Get the Recipe:Pistachio-Crusted Chicken with Warm Barley Salad
Nuts and seeds are another principal component of the Mediterranean diet. And with nuts likealmonds,pistachiosandwalnutsproviding a source of melatonin and seeds such aschia,sesame,sunflowerandpumpkinproviding tryptophan and magnesium, it’s easy to see why these foods should be included in a diet promoting healthy sleep.
In addition, walnuts are one of the best plant-based sources ofomega-3 fatty acids—another key component inpromoting healthy sleep.
Fatty fish
Get the Recipe:Roasted Salmon & Tomatoes with Garlic & Olives
Fatty fish are some of the best sources of two of the most important omega-3 fatty acids, DHA and EPA; and they are an excellent source of tryptophan. Both DHA and tryptophan support the production of the sleep-inducing hormone melatonin.
Including fatty fish such assalmon,trout,albacore tuna,Atlantic herring,Atlantic mackerel,anchovies,sardinesand evenmussels, provide an excellent dietary source of omega-3’s to support melatonin production. They are also good sources of sleep-supporting B vitamins and vitamin D, which Dr. Leibowitz explains is directly involved in the synthesis of melatonin.
Read More:This Is the #1 Food for Better Sleep, According to a Dietitian
The Bottom Line
While there is still much research to be done on the specific ways the Mediterranean diet impacts sleep,studiesshow that people who adhere to the Mediterranean diet have better sleep quality than those who don’t.
“Eating a healthy diet and exercising regularly help people feel better in general, and individuals who do so tend to report better quality of sleep than those who eat poorly and live a sedentary lifestyle,” says Dr. Leibowitz.
It’s important to know that if you have a true sleep disorder or underlying medical condition, even proper diet, meditation, exercise and the perfect sleep hygiene may not work without additional help.
To find a sleep specialist in your area, you can visitSleep Education.orgto find anAmerican Academy of Sleep MedicineAccredited physician.
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