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How food affects sleep, from NYTimes
How food affects sleep, from NYTimes
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Last edited by Julie on Mon Jan 24, 2022 7:39 pm, edited 1 time in total.
Re: How food affects sleep, from NYTimes
It wants me to pay to subscribe so that I can read it.
I don't want to.
I don't want to.
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ChicagoGranny
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Re: How food affects sleep, from NYTimes
When I click on Julie's link, I hit the paywall.
When I click on the first link from google search, I get in. -----> https://www.google.com/search?q=https%3 ... nt=gws-wiz
Might work for others. ???
Re: How food affects sleep, from NYTimes
So sorry!
"This has not been a very good year for sleep.
With the coronavirus pandemic, school and work disruptions and a contentious election season contributing to countless sleepless nights, sleep experts have encouraged people to adopt a variety of measures to overcome their stress-related insomnia. Among their recommendations: engage in regular exercise, establish a nightly bedtime routine and cut back on screen time and social media.
But many people may be overlooking another important factor in poor sleep: diet. A growing body of research suggests that the foods you eat can affect how well you sleep, and your sleep patterns can affect your dietary choices.
Researchers have found that eating a diet that is high in sugar, saturated fat and processed carbohydrates can disrupt your sleep, while eating more plants, fiber and foods rich in unsaturated fat — such as nuts, olive oil, fish and avocados — seems to have the opposite effect, helping to promote sound sleep.
Much of what we know about sleep and diet comes from large epidemiological studies that, over the years, have found that people who suffer from consistently bad sleep tend to have poorer quality diets, with less protein, fewer fruits and vegetables, and a higher intake of added sugar from foods like sugary beverages, desserts and ultra-processed foods. But by their nature, epidemiological studies can show only correlations, not cause and effect. They cannot explain, for example, whether poor diet precedes and leads to poor sleep, or the reverse.
To get a better understanding of the relationship between diet and sleep, some researchers have turned to randomized controlled trials in which they tell participants what to eat and then look for changes in their sleep. A number of studies have looked at the impact of a diverse array of individual foods, from warm milk to fruit juice. But those studies often have been small and not very rigorous.
Some of these trials have also been funded by the food industry, which can bias results. One study funded by Zespri International, the world’s largest marketer of kiwi fruit, for example, found that people assigned to eat two kiwis an hour before their bedtime every night for four weeks had improvements in their sleep onset, duration and efficiency. The authors of the study attributed their findings in part to an “abundance” of antioxidants in kiwis. But importantly, the study lacked a control group, so it is possible that any benefits could have resulted from the placebo effect.
Other studies funded by the cherry industry have found that drinking tart cherry juice can modestly improve sleep in people with insomnia, supposedly by promoting tryptophan, one of the building blocks of the sleep-regulating hormone melatonin. Tryptophan is an amino acid found in many foods, including dairy and turkey, which is one of the reasons commonly given for why so many of us feel so sleepy after our Thanksgiving feasts. But tryptophan has to cross the blood-brain barrier to have any soporific effects, and in the presence of other amino acids found in food it ends up competing, largely unsuccessfully, for absorption. Studies show that eating protein-rich foods such as milk and turkey on their own actually decreases the ability of tryptophan to cross the blood-brain barrier.
One way to enhance tryptophan’s uptake is to pair foods that contain it with carbohydrates. That combination stimulates the release of insulin, which causes competing amino acids to be absorbed by muscles, in turn making it easier for tryptophan to cross into the brain, said Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University Irving Medical Center and the director of the Sleep Center of Excellence at Columbia.
Dr. St-Onge has spent years studying the relationship between diet and sleep. Her work suggests that rather than emphasizing one or two specific foods with supposedly sleep-inducing properties, it is better to focus on the overall quality of your diet. In one randomized clinical trial, she and her colleagues recruited 26 healthy adults and controlled what they ate for four days, providing them regular meals prepared by nutritionists while also monitoring how they slept at night. On the fifth day, the subjects were allowed to eat whatever they wanted.
The researchers discovered that eating more saturated fat and less fiber from foods like vegetables, fruits and whole grains led to reductions in slow-wave sleep, which is the deep, restorative kind. In general, clinical trials have also found that carbohydrates have a significant impact on sleep: People tend to fall asleep much faster at night when they consume a high-carbohydrate diet compared to when they consume a high-fat or high-protein diet. That may have something to do with carbs helping tryptophan cross into the brain more easily.
But the quality of carbs matters. In fact, they can be a double-edged sword when it comes to slumber. Dr. St-Onge has found in her research that when people eat more sugar and simple carbs — such as white bread, bagels, pastries and pasta — they wake up more frequently throughout the night. In other words, eating carbs may help you fall asleep faster, but it is best to consume “complex” carbs that contain fiber, which may help you obtain more deep, restorative sleep.
“Complex carbohydrates provide a more stable blood sugar level,” said Dr. St-Onge. “So if blood sugar levels are more stable at night, that could be the reason complex carbohydrates are associated with better sleep.”
One example of a dietary pattern that may be optimal for better sleep is the Mediterranean diet, which emphasizes such foods as vegetables, fruits, nuts, seeds, legumes, whole grains, seafood, poultry, yogurt, herbs and spices and olive oil. Large observational studies have found that people who follow this type of dietary pattern are less likely to suffer from insomnia and short sleep, though more research is needed to confirm the correlation.
Tara Parker-Pope helps you reshape your eating habits for lifelong health with a five-week program.
Week 1: Train Your Brain. Mindfulness and intuitive eating techniques can support positive changes. Try these exercises before your next meal.
Week 2: Own Your Cravings. Constant restriction and attempts at distraction can actually backfire. Learn strategies to help you accept these urges.
Week 3: Break the Diet Cycle. Food slip-ups can make us eat more, leading to yet another diet. Avoid the “what-the-hell” effect with intuitive eating mini-challenges.
Week 4: Eat Brain Foods. About 20 percent of everything we eat goes to the brain. Try some new foods that have been linked with improving your mood.
To receive new installments of the Eat Well Challenge in your email inbox every Monday, sign up for the Well Newsletter.
But the relationship between poor diet and bad sleep is a two-way street: Scientists have found that as people lose sleep, they experience physiological changes that can nudge them to seek out junk food. In clinical trials, healthy adults who are allowed to sleep only four or five hours a night end up consuming more calories and snacking more frequently throughout the day. They experience significantly more hunger and their preference for sweet foods increases.
In men, sleep deprivation stimulates increased levels of ghrelin, the so-called hunger hormone, while in women, restricting sleep leads to lower levels of GLP-1, a hormone that signals satiety.
“So in men, short sleep promotes greater appetite and desire to eat, and in women there is less of a signal that makes you stop eating,” said Dr. St-Onge.
Changes also occur in the brain. Dr. St-Onge found that when men and women were restricted to four hours of nightly sleep for five nights in a row, they had greater activation in reward centers of the brain in response to pepperoni pizza, doughnuts and candy compared to healthy foods such as carrots, yogurt, oatmeal and fruit. After five nights of normal sleep, however, this pattern of stronger brain responses to the junk food disappeared.
Another study, led by researchers at King’s College London, also demonstrated how proper sleep can increase your willpower to avoid unhealthy foods. It found that habitually short sleepers who went through a program to help them sleep longer — resulting in their getting roughly an hour of additional sleep each night — had improvements in their diet. The most striking change was that they cut about 10 grams of added sugar from their diets each day, the equivalent of about two and a half teaspoons.
The takeaway is that diet and sleep are entwined. Improving one can help you improve the other and vice versa, creating a positive cycle where they perpetuate one another, said Dr. Susan Redline, a senior physician at the Brigham and Women’s Hospital and a professor of sleep medicine at Harvard Medical School who studies diet and sleep disorders.
“The best way to approach health is to emphasize a healthy diet and healthy sleep,” she added. “These are two very important health behaviors that can reinforce each other.”
Yes, Many of Us Are Stress-Eating and Gaining Weight in the Pandemic
Dec. 4, 2020
Anahad O’Connor is a staff reporter covering health, science, nutrition and other topics. He is also a bestselling author of consumer health books such as “Never Shower in a Thunderstorm” and “The 10 Things You Need to Eat.”
"This has not been a very good year for sleep.
With the coronavirus pandemic, school and work disruptions and a contentious election season contributing to countless sleepless nights, sleep experts have encouraged people to adopt a variety of measures to overcome their stress-related insomnia. Among their recommendations: engage in regular exercise, establish a nightly bedtime routine and cut back on screen time and social media.
But many people may be overlooking another important factor in poor sleep: diet. A growing body of research suggests that the foods you eat can affect how well you sleep, and your sleep patterns can affect your dietary choices.
Researchers have found that eating a diet that is high in sugar, saturated fat and processed carbohydrates can disrupt your sleep, while eating more plants, fiber and foods rich in unsaturated fat — such as nuts, olive oil, fish and avocados — seems to have the opposite effect, helping to promote sound sleep.
Much of what we know about sleep and diet comes from large epidemiological studies that, over the years, have found that people who suffer from consistently bad sleep tend to have poorer quality diets, with less protein, fewer fruits and vegetables, and a higher intake of added sugar from foods like sugary beverages, desserts and ultra-processed foods. But by their nature, epidemiological studies can show only correlations, not cause and effect. They cannot explain, for example, whether poor diet precedes and leads to poor sleep, or the reverse.
To get a better understanding of the relationship between diet and sleep, some researchers have turned to randomized controlled trials in which they tell participants what to eat and then look for changes in their sleep. A number of studies have looked at the impact of a diverse array of individual foods, from warm milk to fruit juice. But those studies often have been small and not very rigorous.
Some of these trials have also been funded by the food industry, which can bias results. One study funded by Zespri International, the world’s largest marketer of kiwi fruit, for example, found that people assigned to eat two kiwis an hour before their bedtime every night for four weeks had improvements in their sleep onset, duration and efficiency. The authors of the study attributed their findings in part to an “abundance” of antioxidants in kiwis. But importantly, the study lacked a control group, so it is possible that any benefits could have resulted from the placebo effect.
Other studies funded by the cherry industry have found that drinking tart cherry juice can modestly improve sleep in people with insomnia, supposedly by promoting tryptophan, one of the building blocks of the sleep-regulating hormone melatonin. Tryptophan is an amino acid found in many foods, including dairy and turkey, which is one of the reasons commonly given for why so many of us feel so sleepy after our Thanksgiving feasts. But tryptophan has to cross the blood-brain barrier to have any soporific effects, and in the presence of other amino acids found in food it ends up competing, largely unsuccessfully, for absorption. Studies show that eating protein-rich foods such as milk and turkey on their own actually decreases the ability of tryptophan to cross the blood-brain barrier.
One way to enhance tryptophan’s uptake is to pair foods that contain it with carbohydrates. That combination stimulates the release of insulin, which causes competing amino acids to be absorbed by muscles, in turn making it easier for tryptophan to cross into the brain, said Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University Irving Medical Center and the director of the Sleep Center of Excellence at Columbia.
Dr. St-Onge has spent years studying the relationship between diet and sleep. Her work suggests that rather than emphasizing one or two specific foods with supposedly sleep-inducing properties, it is better to focus on the overall quality of your diet. In one randomized clinical trial, she and her colleagues recruited 26 healthy adults and controlled what they ate for four days, providing them regular meals prepared by nutritionists while also monitoring how they slept at night. On the fifth day, the subjects were allowed to eat whatever they wanted.
The researchers discovered that eating more saturated fat and less fiber from foods like vegetables, fruits and whole grains led to reductions in slow-wave sleep, which is the deep, restorative kind. In general, clinical trials have also found that carbohydrates have a significant impact on sleep: People tend to fall asleep much faster at night when they consume a high-carbohydrate diet compared to when they consume a high-fat or high-protein diet. That may have something to do with carbs helping tryptophan cross into the brain more easily.
But the quality of carbs matters. In fact, they can be a double-edged sword when it comes to slumber. Dr. St-Onge has found in her research that when people eat more sugar and simple carbs — such as white bread, bagels, pastries and pasta — they wake up more frequently throughout the night. In other words, eating carbs may help you fall asleep faster, but it is best to consume “complex” carbs that contain fiber, which may help you obtain more deep, restorative sleep.
“Complex carbohydrates provide a more stable blood sugar level,” said Dr. St-Onge. “So if blood sugar levels are more stable at night, that could be the reason complex carbohydrates are associated with better sleep.”
One example of a dietary pattern that may be optimal for better sleep is the Mediterranean diet, which emphasizes such foods as vegetables, fruits, nuts, seeds, legumes, whole grains, seafood, poultry, yogurt, herbs and spices and olive oil. Large observational studies have found that people who follow this type of dietary pattern are less likely to suffer from insomnia and short sleep, though more research is needed to confirm the correlation.
Tara Parker-Pope helps you reshape your eating habits for lifelong health with a five-week program.
Week 1: Train Your Brain. Mindfulness and intuitive eating techniques can support positive changes. Try these exercises before your next meal.
Week 2: Own Your Cravings. Constant restriction and attempts at distraction can actually backfire. Learn strategies to help you accept these urges.
Week 3: Break the Diet Cycle. Food slip-ups can make us eat more, leading to yet another diet. Avoid the “what-the-hell” effect with intuitive eating mini-challenges.
Week 4: Eat Brain Foods. About 20 percent of everything we eat goes to the brain. Try some new foods that have been linked with improving your mood.
To receive new installments of the Eat Well Challenge in your email inbox every Monday, sign up for the Well Newsletter.
But the relationship between poor diet and bad sleep is a two-way street: Scientists have found that as people lose sleep, they experience physiological changes that can nudge them to seek out junk food. In clinical trials, healthy adults who are allowed to sleep only four or five hours a night end up consuming more calories and snacking more frequently throughout the day. They experience significantly more hunger and their preference for sweet foods increases.
In men, sleep deprivation stimulates increased levels of ghrelin, the so-called hunger hormone, while in women, restricting sleep leads to lower levels of GLP-1, a hormone that signals satiety.
“So in men, short sleep promotes greater appetite and desire to eat, and in women there is less of a signal that makes you stop eating,” said Dr. St-Onge.
Changes also occur in the brain. Dr. St-Onge found that when men and women were restricted to four hours of nightly sleep for five nights in a row, they had greater activation in reward centers of the brain in response to pepperoni pizza, doughnuts and candy compared to healthy foods such as carrots, yogurt, oatmeal and fruit. After five nights of normal sleep, however, this pattern of stronger brain responses to the junk food disappeared.
Another study, led by researchers at King’s College London, also demonstrated how proper sleep can increase your willpower to avoid unhealthy foods. It found that habitually short sleepers who went through a program to help them sleep longer — resulting in their getting roughly an hour of additional sleep each night — had improvements in their diet. The most striking change was that they cut about 10 grams of added sugar from their diets each day, the equivalent of about two and a half teaspoons.
The takeaway is that diet and sleep are entwined. Improving one can help you improve the other and vice versa, creating a positive cycle where they perpetuate one another, said Dr. Susan Redline, a senior physician at the Brigham and Women’s Hospital and a professor of sleep medicine at Harvard Medical School who studies diet and sleep disorders.
“The best way to approach health is to emphasize a healthy diet and healthy sleep,” she added. “These are two very important health behaviors that can reinforce each other.”
Yes, Many of Us Are Stress-Eating and Gaining Weight in the Pandemic
Dec. 4, 2020
Anahad O’Connor is a staff reporter covering health, science, nutrition and other topics. He is also a bestselling author of consumer health books such as “Never Shower in a Thunderstorm” and “The 10 Things You Need to Eat.”
_________________
| Mask: Ultra Mirage™ Full Face CPAP Mask with Headgear |
| Humidifier: IntelliPAP Integrated Heated Humidifier |
Re: How food affects sleep, from NYTimes
thanks! worked for me and i hope i remember it in the future.ChicagoGranny wrote: ↑Mon Jan 24, 2022 6:55 pmWhen I click on Julie's link, I hit the paywall.
When I click on the first link from google search, I get in.
Might work for others. ???
_________________
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| Mask: AirFit™ P10 Nasal Pillow CPAP Mask with Headgear |
people say i'm self absorbed.
but that's enough about them.
Oscar-Win
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1-Win64.exe
Oscar-Mac
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1.dmg
but that's enough about them.
Oscar-Win
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1-Win64.exe
Oscar-Mac
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1.dmg
Re: How food affects sleep, from NYTimes
this caught my eye. from the article-
"One study funded by Zespri International, the world’s largest marketer of kiwi fruit, for example, found that people assigned to eat two kiwis an hour before their bedtime every night for four weeks had improvements in their sleep onset, duration and efficiency. The authors of the study attributed their findings in part to an “abundance” of antioxidants in kiwis. But importantly, the study lacked a control group, so it is possible that any benefits could have resulted from the placebo effect."
link-
https://pubmed.ncbi.nlm.nih.gov/21669584/
so? i'll be my own study participant!
"One study funded by Zespri International, the world’s largest marketer of kiwi fruit, for example, found that people assigned to eat two kiwis an hour before their bedtime every night for four weeks had improvements in their sleep onset, duration and efficiency. The authors of the study attributed their findings in part to an “abundance” of antioxidants in kiwis. But importantly, the study lacked a control group, so it is possible that any benefits could have resulted from the placebo effect."
link-
https://pubmed.ncbi.nlm.nih.gov/21669584/
so? i'll be my own study participant!
_________________
| Machine: AirCurve™ 10 VAuto BiLevel Machine with HumidAir™ Heated Humidifier |
| Mask: AirFit™ P10 Nasal Pillow CPAP Mask with Headgear |
people say i'm self absorbed.
but that's enough about them.
Oscar-Win
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1-Win64.exe
Oscar-Mac
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1.dmg
but that's enough about them.
Oscar-Win
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1-Win64.exe
Oscar-Mac
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1.dmg
Re: How food affects sleep, from NYTimes
Good think they arent hawing watermellons, I wouldn't be able to roll over in bed. 
Jim
JimUse data to optimize your xPAP treatment!
"The art of medicine consists in amusing the patient while nature cures the disease." Voltaire
"The art of medicine consists in amusing the patient while nature cures the disease." Voltaire
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BuckarooBanzai
- Posts: 139
- Joined: Mon Dec 27, 2021 10:48 pm
- Location: Sacramento, CA
Re: How food affects sleep, from NYTimes
Interesting! Thank you for the link.
-
ChicagoGranny
- Posts: 14463
- Joined: Sun Jan 29, 2012 1:43 pm
- Location: USA
Re: How food affects sleep, from NYTimes
Since we no longer subscribe, this trick has worked for me many times. It's especially good for older articles behind the NYT paywall.zonker wrote: ↑Mon Jan 24, 2022 7:42 pmthanks! worked for me and i hope i remember it in the future.ChicagoGranny wrote: ↑Mon Jan 24, 2022 6:55 pmWhen I click on Julie's link, I hit the paywall.
When I click on the first link from google search, I get in.
Might work for others. ???
-
ChicagoGranny
- Posts: 14463
- Joined: Sun Jan 29, 2012 1:43 pm
- Location: USA
Re: How food affects sleep, from NYTimes
I should add, medical scientists and other scientists of all kinds rate the NYT times science reporting as crummy.
-
ChicagoGranny
- Posts: 14463
- Joined: Sun Jan 29, 2012 1:43 pm
- Location: USA
Re: How food affects sleep, from NYTimes
but,but,but...they are so dang tasty!ChicagoGranny wrote: ↑Tue Jan 25, 2022 12:14 pmI could not sleep well with that much on my stomach!
<works fruitlessly on word play of butterflies in my tummy.>
_________________
| Machine: AirCurve™ 10 VAuto BiLevel Machine with HumidAir™ Heated Humidifier |
| Mask: AirFit™ P10 Nasal Pillow CPAP Mask with Headgear |
people say i'm self absorbed.
but that's enough about them.
Oscar-Win
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1-Win64.exe
Oscar-Mac
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1.dmg
but that's enough about them.
Oscar-Win
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1-Win64.exe
Oscar-Mac
https://www.apneaboard.com/OSCAR/OSCAR-1.5.1.dmg
Re: How food affects sleep, from NYTimes
Most articles about how diet affects anything are cherry-picked (pun intended) drivel. This one is no exception!
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Taming the Mirage Quattro http://tinyurl.com/2ft3lh8
Swift FX Fitting Guide http://tinyurl.com/22ur9ts
Don't Pay that Upcharge! http://tinyurl.com/2ck48rm
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chunkyfrog
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Re: How food affects sleep, from NYTimes
Kiwi FRUIT--fairly yummy, but sometimes a bit too acidic for one with reflux,
as many of us are so afflicted.
Also too much fiber for one with a gut that is too easily "over-stimulated".
(Not good to wake up in a puddle of poo.)
Once again-- one size does not fit all, in fact those most likely to believe
this stuff are likely to include a large proportion of those who should NOT.
I would have used the term "drivel", but my brilliant colleague, Julie, beat me to it.
as many of us are so afflicted.
Also too much fiber for one with a gut that is too easily "over-stimulated".
(Not good to wake up in a puddle of poo.)
Once again-- one size does not fit all, in fact those most likely to believe
this stuff are likely to include a large proportion of those who should NOT.
I would have used the term "drivel", but my brilliant colleague, Julie, beat me to it.
_________________
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Re: How food affects sleep, from NYTimes
That brilliant colleague was Janknitz, not me (boo hoo 
).
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