Anyone who has suffered in bed after eating three slices of pizza can speculate that there is some kind of relationship between food and sleep quality.
The year of researching relationships confirmed it for Marie Pierre St. Onghe, director of the Excellence Centre for Sleep and Circadian Research at Columbia University.
Data from a large population study showed that eating more saturated fats and simple carbohydrates makes it difficult to get deep, resilient sleep, she said. The opposite was also true. For example, people who didn't get enough sleep were more likely to be obese.
“It's a cycle of not suffering from sleep deprivation, which means poor dietary choices and poor diet quality that further promotes sleep deprivation,” says St-Onge.
If bad food can keep you awakening, she wondered, can a good food help you sleep? Her research led to her new cookbook, “Eat Better, Sleep Better,” co-authored with Kat Craddock, editor-in-chief of Food Magazine Saveur.
St-Onge said the answer was yes. The recipes in this book reflect her findings that people with high fiber diets report better sleep, and cooking relies heavily on what she called sleep-supporting ingredients.
Nuts, seeds and whole grains such as barley, buckwheat, and kasha contain melatonin. This is a compound that the body naturally produces to regulate circadian rhythms. Studies suggest that the anti-inflammatory properties of ginger and turmeric improve sleep quality. So are the phytochemicals in brightly colored fruits and vegetables, such as squash, cherry, bananas and beef steak tomatoes.
In addition to the properties of certain ingredients, certain food combinations are key to encouraging your body to produce the hormones it needs to fall and stay asleep, she said. For example, tryptophan is an essential amino acid found only in food, but it requires the conversion of nutrients such as magnesium, zinc and vitamin B into melatonin and serotonin.
St-Onge pointed out that people shouldn't expect to fall asleep after loading certain ingredients at dinner. Food must be processed through chemical reactions that convert nutrients over time before they are absorbed.
“We make sure we're eating healthy all day to prepare nutrients,” she said.
According to the authors, the recipe was developed in addition to all meals of the day, plus snacks and desserts. The two placed them in a 28-day meal plan designed to improve sleep.
Craddock said the development of the recipe came naturally as research highlighted using a variety of foods that he loves to cook anyway. The challenge was to ensure that the recipes were within the scope of nutritional requirements.
“My instinct was to go hard to bacon and butter, cheese and heavy cream, and she cut down a lot of that back,” Craddock said.
Instead of bacon, Cradock said she could achieve similar flavors with little olive oil and smoked paprika. “It was an exchange between my more restaurant approach to making food tasty and her nutritional goals.”
Creole gumbo recipes, for example, are inspired by the vegetarian versions that are often served on loan rather than the heavier traditional ones. Frequently used andouille – a pork product that is high in saturated fat – is exchanged for healthier chicken sausages. Adding more than a pound of mixed greens will look like a vegetable stew, while brown rice adds complex carbohydrates.
With numerous charts and scientific research, this book is a practical guide to improving your diet in general. But Craddock said people might think beyond what they eat every day, as they showcase international ingredients and dishes.
“If you dig a little deeper and take a little more look, there are healthy, flavorful and exciting ingredients from the many cultures in our own backyard,” she said.
Editor's Note: Albert Stummm writes about food, travel and health. Find his work at https://www.albertstumm.com
