Sleep disorders are quite common in adults. Research shows that between 10% and 15% of the population suffers from chronic insomnia. On a wider scale, 25% of Canadians are not satisfied with their sleep. But Can eating vegan improve your sleep?
Vegan diet: a solution for a better sleep
The vegan diet offers many benefits. It could improve your general health, on top of its positive environmental impact.
The Academy of Nutrition and Dietetics (AND) established a connection between a vegan diet and health benefits such as the reduction of blood pressure and cholesterol, and a decrease in cardiovascular diseases, diabetes and cancer.
Not only is eating vegan is good for your daily health, a vegan diet could improve your sleep.
More fruits and veggies to restore your sleep
Vegetarianism and Veganism focus on vegetables, fruits, whole grain cereals, and healthy fats, such as olive oil and coconut oil. These foods offer a multitude of nutrients and vitamins that can help you achieve a healthy sleep.
With its nutritional composition, a vegetarian diet could be the key to better sleep. Serotonin, tryptophan and melatonin are present in many vegetarian foods. Those chemical elements are essential for the human body.
Melatonin, a hormone produced by all humans, helps adjust the body clock when it affects sleep cycles (such as jet lag after a long flight). Melatonin can be found naturally in oat, corn, rice and ginger.
Tryptophan is an essential amino acid that helps the body make proteins. Your body turns tryptophan into a brain chemical called serotonin. Serotonin helps control your mood and sleep.
It affects several organs, including the brain and intestines. It influences sleep, cognition and mood.
You can get a natural shot of these elements via vegan food. Now, what you should eat?
Vegan/vegetarian diet: what food to eat for better sleep?
Bananas contain a lot of tryptophan. Besides this, bananas also have high levels of magnesium and potassium, which help to relax muscles.
This ingredient contains a variety of vitamins and minerals, encourages your body to relax and, as a bonus, it is also a natural source of melatonin.
Peanuts and peanut butter
Peanuts and peanut butter contain niacin, a B3 vitamin that contributes to producing serotonin. They are also rich in good fats and similar to almonds.
Avocado contains a lot of magnesium, which could lower the level of cortisol – also known as the stress hormone.
With an extremely high level of melatonin and antioxidants such as anthocyanins, this combination could help you stay longer in a deep and restorative sleep state.