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Based on the article provided, here are three key points about how diet affects sleep quality:
1. High Fibre Leads to Deeper Sleep
Researchers found that individuals who consumed more than the average amount of fibre (about 21 grams per day) spent significantly more time in the N3 sleep stage, which is the deep, restorative phase of slumber. Specifically, high-fibre eaters spent 3.4% more time in N3 and 2.3% less time in light sleep compared to those with lower fibre intake.
2. Plant Variety Helps You Fall Asleep Faster
Consuming a wider variety of fruits, vegetables, and nuts—specifically more than five types of plant-based foods per day—was linked to falling asleep faster. This variety provides a range of vitamins, minerals, and polyphenols that may help shift the nervous system into a "rest-and-digest" mode and reduce inflammation.
3. The Gut-Brain Connection
The benefit of fibre may be tied to gut microbes. Studies suggest that these microbes ferment fibre into short-chain fatty acids, such as butyrate. These compounds help reduce inflammation and alter gut-to-brain signaling in a way that actively promotes deeper, better-quality sleep.
Would you like me to create a list of high-fibre foods that could help you reach that 21-gram daily target?
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