How To Eat Your Way To Better Sleep

Feb 13, 2020 07:22 PM EST | By Staff Reporter

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How To Eat Your Way To Better Sleep

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If you have trouble sleeping at night, then your gut microbiome may be to blame. Your gut microbiome can be defined as all the bacteria, viruses, protozoa, and fungi in your gastrointestinal tract, along with all the genetic material that is present. Recent research suggests that there is a definite link between your gut microbiome and your reaction to stress. People who do not have a good gut microbiome may experience a disrupted wake-sleep cycle, causing them to develop Alzheimer's, dementia, diabetes, and many other diseases. While these diseases may not appear for a long time, you must get a good night's sleep by controlling your gut microbiome today.

Feed Your Microbes on Their Internal Clock

According to new research out of the University of Chicago, your body's metabolism is determined by Kai proteins within your body. In particular, two molecules, called ATP and ADP, control the bacterial circadian clock. These molecules are most active after they have been fed sugar and less active when they are deprived. Therefore, the body's natural rhythm is not controlled by light or darkness, but instead, it is controlled by how much sugar is in your system. Sticking to a fixed eating schedule helps the body's microbiome stay in balance.

 

Achieve and Maintain a Healthy Weight

Limiting the amount of fat that you consume helps you get to or maintain a healthy weight, which is also crucial in helping keep your gut microbiome healthy. Research shows there is a significant difference between the gut microbiome of overweight individuals and those at or below their ideal weight. Those at or below their ideal weight have a healthier microbiome. In turn, they can get better quality sleep. Additionally, they experience less anxiety and show fewer signs of depression. You can change your type of gut microbiome by merely achieving your ideal weight by eating less fat and exercising more.. Since you are burning calories while you sleep, getting a good night's sleep helps you get to your ideal weight.

Eat Smaller Meals More Frequently

As long as you are consuming the same number of calories, research shows that eating many smaller meals creates a gut microbiome that is more conducive to sleep than eating just two or three times a day. The healthiest gut microbiome was found in people who consumed the majority of their calories early in the day.

Add Prebiotics or Probiotics

Adding prebiotics or probiotics to your diet helps provide the nutrients that the gut microbiome needs to stay healthy. Probiotics help to restore gut health, and they are often found in fermented dairy products along with others that contain live bacteria. In particular, they nourish the gut lining so that the microbiome has an excellent place to live. On the other hand, prebiotics help break the microbiome down so that people have energy during their normal wakeful time and can rest better when asleep.

A healthy gut microbiome helps you get a good night's sleep. Start getting yours in better condition by feeding it by frequently eating small meals based on your body's internal clock. Pay attention that you include both probiotics and prebiotics in your diet as they work in unison with your body's microbiome to help you get a good night's sleep. Additionally, make sure to count your calories so that you get to or maintain a healthy weight.

 

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