Diet to help improve sleep quality

Russian nutritionist Dr. Tatiana Solntseva announced that the Mediterranean diet is rich in minerals that have a good effect on the nervous system and thus help improve the quality of sleep.

The Mediterranean diet is characterized by a high percentage of plant foods, olive oil, fish and seafood, with a limited amount of red meat and sweets, the expert tells Gazeta.Ru. In other words, it consists mainly of home-cooked dishes with minimal processing, seasonal vegetables, fruits and leafy greens. The amount of simple carbohydrates is also limited.

“Many studies have shown that people who follow this diet rated their sleep quality as good,” she says. “This is because this diet provides the body with minerals that have a beneficial effect on the nervous system, the sleep process and therefore sleep itself – potassium, calcium, magnesium, copper, zinc, chromium and others. In addition, the Mediterranean diet has a positive effect on metabolism and fat metabolism.”

According to her, an active lifestyle, as well as eating a light meal 2-3 hours before bedtime, and abstaining from caffeine five hours before bedtime, help improve the quality of sleep.

“Dinner should not contain fatty, spicy or heartburn-causing foods,” she says. “The best choice for dinner is protein and fiber, such as turkey, chicken or fish with lettuce or fresh vegetables, because this dinner is balanced and allows the person to quickly fall into a deep sleep.”