Weekly blog

Nov 7

When was the last time you had a great night's sleep? You know, the kind of sleep where you wake up refreshed, feeling rested, energized, and ready to conquer the day. If it's been a while, you probably shouldn't feel alone. According to recent data reported by Garmin, the wearable tech giant that measures and scores sleep for its millions of users, only 5 of every 100 people are super-sleepers, scoring in the "excellent" range (at least 90 of a possible 100) on average. The rest of us sit closer to 70, which may partly explain why we spend an estimated $64 billion per year trying to improve it. According to this market survey, many are willing to spend even more. 

While supplements led all categories in the survey above, new research suggests it might be time to reconsider, especially for those leaning on melatonin. As reported by the American Heart Association earlier this week, results of a 5-year look at the effects of long-term melatonin use (defined as 1 year or more) showed that users had nearly twice the risk of developing heart failure as non-users and 3.5X the risk of being hospitalized for the condition. While research on the effectiveness of many other sleep supplements is limited, and some show more promise than others, those looking for a safer and more effective option might do better in the produce section.

As summarized in this 7-minute companion video we asked AI to create, most research on the subject shows that both "what" we eat and "when" we eat it can have an impact on how well we sleep. Refined carbohydrates, saturated animal fats, and any calories within an hour or two of sleep are generally negative, and fiber is generally positive, but exactly "how" they impact us is still coming to light. A review from February of this year showed that not every measure of sleep dysfunction was related to a high dietary inflammatory index, a reasonable estimate for diet quality, which may be good news for those who struggle to limit or eliminate unhealthy foods. Even better, finding ways to add healthy foods may be a very strong stand-alone strategy.  

New research from the University of Chicago and Columbia University last week showed that individuals who ate at least 5 servings (cups) of fresh fruit and vegetables during the day enjoyed 16% better sleep quality that same night as compared to those who did not. It was the first study to show such an immediate and objectively measured effect. While fiber and naturally sourced magnesium (nuts, seeds, and legumes in addition to fruits and veggies) also trended toward a positive impact, red and processed meat consumption trended toward more sleep disruption. 

So, whether it's berries with breakfast, grab & go fruit at lunch, or the "good full" of a dinner that starts with a salad, we can rest-easy knowing an investment of 5 servings today was a good one...quite literally.

Have a great weekend,
Mike E.