Not only does food provide energy to the body, it also affects the quality of sleep. Studies have shown that certain nutrients in food can affect various aspects of sleep, such as ease of falling asleep, sleep duration and sleep quality. In order to get a good night’s sleep, the Huffington Post recently introduced some of the foods that people should eat (or avoid). Eating habits and sleep What foods you eat and when you eat them can affect your sleep in a variety of ways. Sugar, caffeine and other alcoholic beverages act on hormones and neurotransmitters that keep people awake. If such foods are consumed at night, they can delay the rhythm of the body’s biological clock, allowing people to fall asleep later than usual. A study conducted by Brazilian scholars showed that consuming large meals (especially those with high fat content) at night can impair sleep quality. In contrast, another study found that consuming a diet high in carbohydrates at night can help make people sleepy, but it is best to consume it four hours before bedtime. Although consuming a large meal can make people drowsy, food takes energy and time for the body to be digested, and the digestion process raises body temperature slightly. Body temperature plays an important role in sleep, and the natural drop in body temperature during sleep plays a key role in ensuring the quality of deep sleep. The effect of nutrients on sleep duration Researchers at the University of Pennsylvania conducted a large study using data from the National Health and Nutrition Examination Survey (NHANES). Based on the duration of sleep, the researchers divided the participants into those who slept for a short time (less than 5 hours per night), those who slept for a short time (5-6 hours per night), those who slept for a normal time (7-9 hours per night) and those who slept for a long time (more than 9 hours per night). The analysis showed that the nutrients that had the greatest impact on sleep duration included: theobromine, vitamin C, water, lutein, zeaxanthin, lauric acid, choline, lycopene, carbohydrates, selenium, and alcohol. People with very short sleep schedules had insignificant changes in their dietary categories, they had the lowest total caloric intake, consumed lower amounts of protein and carbohydrates, and were more likely to consume a low sodium diet. They consumed lower amounts of lycopene, thiamin, folic acid, phosphorus, iron, zinc, selenium, and tap water from their diet. Those who slept for shorter periods had higher intakes of total water (but lower amounts of tap water), lutein and zeaxanthin from their diet, but lower intakes of vitamin C and selenium. People who slept longer also had less variation in the type of diet they consumed, and they had lower intakes of total calories and carbohydrates. They consumed less theobromine, lauric acid, choline, selenium, lycopene and phosphorus, but more alcohol. Those with normal sleep schedules had the most varied and rich diet regimen; they drank more tap water and consumed more theobromine and lauric acid. Effects of nutrients on poor sleep habits Based on the same data, other studies have examined the effects of dietary factors on difficulty falling asleep, sleep disorders, non-restorative sleep, and daytime sleepiness. The results of the study showed that people with difficulty sleeping consumed fewer total calories, and they had lower intakes of alpha-carotene, selenium, lauric acid and calcium and higher intakes of palmitic acid. People with sleep disorders had less variation in the type of diet they consumed, preferring specific types of diets and diets with high sodium content. They had lower intakes of carbohydrates, butyric acid, lauric acid, vitamin D and lycopene, and higher intakes of caprylic acid and total water. Those with non-restorative sleepiness had a lower intake of calcium, vitamin C and plain water in their diet and a higher intake of fat/cholesterol, butyric acid and total water. Daytime sleepy individuals prefer to consume specific types of diets, high calorie diets and diets with high fat/high cholesterol content. They have a lower intake of potassium and plain water in their diet and a higher intake of total water and theobromine. Sleep-aiding foods Lycopene: This antioxidant is found primarily in red fruits and vegetables. Top sources of lycopene include produce such as guava, watermelon, cooked tomatoes and tomatillos, papaya, grapefruit, red bell peppers, red bulb kale, asparagus and celery. Cacaoine: It is an alkaloid similar to caffeine. Top sources of cacaoine include cocoa powder, dark chocolate, Brazilian cacao and mate tea. Folic acid: Also known as vitamin B9, it is essential for a variety of body functions. Top sources of folic acid include lentils, beans, asparagus, avocados, spinach, cauliflower and other green leafy vegetables. Phosphorus: This mineral plays an important role in functions such as energy metabolism and cell repair. Top sources of phosphorus include pumpkin seeds, cheese, fish, shellfish, Brazil nuts, lean meats, low-fat dairy products, tofu and lentils. Selenium: This mineral has antioxidant properties. Top sources of selenium include Brazil nuts, fish, shrimp, turkey, chicken, beef and whole grains. Vitamin C: This vitamin plays an important role in the renewal and repair of body tissues, iron absorption and other functions. Vitamin C is found in abundance in fruits and vegetables, and its top sources include persimmon peppers, guava, green leafy vegetables, kiwi, berries, citrus fruits, tomatoes and peas. Vitamin D: This vitamin plays an essential role in absorbing other minerals and protecting bones, and even plays a role in regulating circadian rhythms. Direct sunlight is the best source of vitamin D. It is also found in foods such as fat-rich fish, fortified dairy products and cereals, mushrooms, tofu and eggs. Butyric acid: It is believed to be beneficial for colon health. It is found in butter, cheese, goat milk and sheep’s milk. Alpha-carotene: It is an antioxidant and a precursor to vitamin A. Its top sources include pumpkin, carrots, paprika, shoot squash, tomatoes and sweet potatoes. Calcium: This mineral plays a vital role in maintaining healthy bones and tissues. Top sources of calcium include green leafy vegetables, milk, cheese, fish, fortified soy beverages, okra, almonds and black-eyed peas. Potassium: It is an important mineral for maintaining cellular function. Top sources of potassium include white lentils, spinach, potatoes, apricots, shoot melon, yogurt, avocados, mushrooms and bananas. People who consistently get a good night’s sleep consume a reasonable number of calories, maintain a balanced diet, eat adequate amounts of carbohydrates and lean protein, eat fat in moderation, drink plenty of plain water and consume a wide variety of foods.