![]() In fact, a study in The Journal of Clinical Sleep Medicine found that eating high-fiber, low-saturated-fat meals leads to deeper, more restorative sleep. So, what foods can help you maintain good, healthy sleep to allow your body to rest and recharge? “Try to consume foods that calm the body, increase serotonin levels and get you ready for restful sleep,” says Kirkpatrick.Īnd while there are no magic sleep-inducing foods that immediately induce drowsiness, research shows that having meals high in fiber and low in saturated fat and simple carbs (sugar) should help. What are foods that will help you sleep through the night? But you can also use food and nutrients to ease into some possible solutions to help change your verbs from “tossing and turning” to “sweet dreaming” - as long as that sweet dreaming doesn’t actually include sweets. Roizen emphasizes that sleep is one in which you may need to consider lifestyle and medical tactics to determine what’ll work best for you. And when you do that day after day after day, you gain a lot of weight.” When you reach for sugar, you gobble up stacks of cookies. When you feel fatigued, your body wants to raise energy levels, so it reaches for the fastest solution: sugar. When you don’t get enough sleep, you feel fatigued. “But if you think about your body’s function as a massive game of dominoes, you can see how it plays out. “These bodily damages work in various ways,” Dr. Your attacking immune cells begin to damage the healthy ones, putting you at an increased risk for heart disease, diabetes and arthritis. Roizen says, leads to a sort of friendly fire within the body. If your body never shuts down for rest, that response remains at high levels and that, Dr. One of the worst effects a lack of sleep causes is a high inflammatory response, which is your body’s way of fighting problems. Because your brain never fully rids of its waste products (the “poop” from your brain cells is removed at night, and is done more efficiently the longer you sleep), you can develop inflammation in your memory centers, as well.Īdvertising Policy How sleep deprivation causes inflammation in your body Roizen says lack of sleep can contribute to immune problems, memory issues, higher stress levels and even obesity. If you don’t give these cellular fixers enough time to work, your body never gets fully repaired, leaving you a bit more vulnerable and a lot less healthy. These cells can’t do their jobs optimally unless your body is shut down and in deep sleep. While you’re sleeping, they’re repairing your muscles, growing and strengthening neurons in your brain, and fortifying your body’s damaged cells, he explains. To maintain itself and recover from these cellular insults, your body needs a repair crew. ![]() All day long, your body - at work, during exercise, while you’re going about your day - has been put through a series of cellular stresses.” “Think of the inside of your body as a big factory of shift workers,” Dr. When you fall asleep, your body’s cells start their work. That’s perhaps one of the reasons people don’t give sleep as much attention as they should: They don’t feel anything the way they “feel” exercise or a change in eating habits.īut you shouldn’t simply dismiss the importance of a good night’s rest. Aside from dreaming, you’re not aware of all this activity going on. Here’s how it works: While you’re sleeping, your body and brain cycle through various stages - ranging from light sleep to deep sleep - several times a night. But the risks associated with lack of sleep are big. He says people don’t put lack of sleep in the same category as cigarettes or obesity because fatigue is more of a behind-the-scenes health threat - one that has a steady, creeping effect on our bodies. Roizen doesn’t take a lack of sleep lightly. Why is sleep deprivation such a big deal?ĭr. It’s important to understand how poor sleep affects your health - and how a good diet can help. “Food relates directly to serotonin, a key hormone that - along with vitamin B6, B12 and folic acid - helps promote healthy sleep,” says dietitian Kristin Kirkpatrick, RD. What may surprise you, though, is how much food factors into getting decent sleep. Our bodies just cannot shut down, or health problems make it hard to fall or stay asleep.” “We’d rather work late, binge TV or stalk social media. “Sleep has become a cultural sacrificial lamb,” says wellness expert Michael Roizen, MD. Policyīut even though sleep is so important, many of us seem willing to do a lot that counteracts our ability to catch some quality ZZZs. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.
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