Can the Mediterranean Diet Improve Your Sleep? A Meta-Analysis Says Yes!
Tired during the day? The review found that those who followed the Mediterranean diet were less likely to suffer from morning excessive daytime sleepiness.
We often hear about the Mediterranean diet being praised for its heart-healthy benefits, but did you know it could also improve your sleep? A new systematic review of 23 observational studies has shown that higher adherence to the Mediterranean diet is linked to better sleep quality and fewer sleep-related issues, such as insomnia and daytime sleepiness.
Here are the key takeaways:
1. Better Sleep Quality
The majority of studies, especially those conducted in Mediterranean regions, found a strong association between following the Mediterranean diet and improved sleep quality. Participants with a higher adherence to the diet were less likely to experience poor sleep quality or insomnia.
2. Impact on Sleep Duration
For those who struggle with either short or inconsistent sleep patterns, sticking to the Mediterranean diet can help. Several studies indicated that participants with better adherence to this diet had healthier sleep durations (6-7 hours per night) with fewer insomnia symptoms.
3. Daytime Sleepiness
Tired during the day? The review found that those who followed the Mediterranean diet were less likely to suffer from morning excessive daytime sleepiness. This could be due to the diet’s anti-inflammatory and neuroprotective properties, which may support better circadian rhythm regulation.
4. Beyond the Mediterranean: Global Benefits
Interestingly, even studies conducted outside of the Mediterranean region reported similar positive effects. This suggests that the Mediterranean diet’s influence on sleep quality may be driven by universal biological mechanisms rather than region-specific factors.
5. Why It Works: The Science Behind It
The Mediterranean diet, rich in plant-based foods, antioxidants, healthy fats, and low in processed foods, has several components that may positively impact brain health and sleep. Phytochemicals like polyphenols help reduce inflammation, while essential minerals like zinc and magnesium may promote better sleep by regulating brain activity. Healthy fats, such as omega-3 fatty acids, have anti-inflammatory properties and support brain function, which may also contribute to improved sleep.
Moreover, the Mediterranean diet’s balance of carbohydrates and fats affects neurotransmitter production, including serotonin and melatonin, which are crucial for sleep regulation. The diet’s high fiber content can also positively influence gut health, which is linked to sleep regulation via the gut-brain axis.
6. Considerations and Future Research
While the findings are promising, it’s important to note that most of the included studies had a cross-sectional design, which limits our ability to establish a direct cause-and-effect relationship. More long-term studies are needed to further investigate how and why the Mediterranean diet impacts sleep.
Conclusion: Sleep Better, Eat Mediterranean
If you’re looking to improve your sleep quality, adopting the Mediterranean diet might be the natural remedy you’ve been searching for. From boosting your overall health to helping you get a good night’s rest, this diet offers a simple, sustainable way to enhance your well-being.
For more information, check Season 1: Episode 1 – featuring Dr. Val Cacho, MD on YouTube, Apple Podcast, or Spotify.
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