Chrononutrition, a field of research focusing on the impact of food choices and meal times on sleep, has shown that following a Mediterranean diet and eating dinner earlier can significantly enhance sleep quality. Eating at the wrong time can disrupt our biological clock, or circadian system, which controls our physiological functions including sleep. A regular eating routine helps the brain distinguish between daytime activities and nighttime rest, positively impacting sleep quality.
Researchers have discovered that a healthy diet, such as the Mediterranean diet, can alleviate symptoms of insomnia while unhealthy diets high in simple carbohydrates and processed foods can worsen these symptoms. The Mediterranean diet is rich in vegetables, fruits, whole grains, fish, and lean meats which are all important nutrients for sleep. Tryptophan, serotonin and melatonin are some of these important nutrients that contribute to better sleep.
Eating dinner earlier allows the body time to digest food before bedtime which can enhance sleep quality. Additionally, maintaining a regular eating schedule, having breakfast, reducing alcohol intake and having a light snack before bed can also contribute to better sleep. Studies have shown that following a consistent eating schedule is also beneficial for overall health.
In conclusion, chrononutrition is an exciting field of research with promising results for improving sleep quality through healthy food choices and meal times.