A bad night’s sleep can not only ruin your day, but did you know that regularly struggling to sleep can be lethal? The all too common sleep-aids that promise restful nights only exacerbate the problem. Fortunately, there’s a natural way to improve your sleep by making a straightforward change to your daily habits – by increasing your fiber intake.
It’s no secret that sleep deprivation can cause a myriad of health issues. From minor issues such as trouble focusing and a weakened immune system to more serious consequences like an increased risk of suffering from cancer, stroke, and even death. Despite the abundance of warnings, experts estimate that an alarming 70 million Americans are experiencing sleep deprivation. What’s worse is that only a third of Americans are getting the advised 7 to 9 hours of sleep, and many rely on sleeping pills and other remedies that compromise the benefits of natural sleep.
Though sleep medication might help you get through the night, it can have harmful side effects. Prescription and over-the-counter sleep aids can lead to hangover-like symptoms, changes in mood, and dangerous episodes of sleepwalking. As Dr. Daniel Kripke of the Scripps Clinic Viterbi Family Sleep Center in La Jolla, California, stated, “Taking a sleeping pill every night is associated with the same ballpark mortality as smoking a pack of cigarettes a day.” Recent studies have also discovered that popular sleeping pills correlate with the risk of cancer, heart problems, and even death.
The key to better sleep: fiber
The good news is that new research has uncovered an accessible way to improve the quality of your sleep – by consuming more fiber. According to a study published in the Journal of Clinical Sleep Medicine, increasing your daily fiber intake can help you drift off more quickly while also promoting the deep, slow wave sleep that is crucial for maintaining good health.
Researchers also found that the sleep benefits were even more pronounced when participants decreased their intake of sugar and saturated fats. By swapping a few fatty foods and sugary snacks with fiber-packed fruits and vegetables, you can effectively enhance your sleep quality and improve your overall health.
However, consistency is vital. Researchers, like Marie-Pierre St-Onge, Ph.D., from the Institute of Human Nutrition at Columbia University Medical Center, were surprised by the fact that “a single day of greater fat intake and lower fiber could influence sleep parameters.”
How to maintain high fiber intake
If you’re struggling to maintain a high fiber intake, consider using a nutritional supplement. To achieve the best results, look for a product that is specifically designed for daily digestive or colon support and contains the following ingredients:
- Psyllium husks: A fiber-rich plant matter that contributes bulk in the intestines.
- Oat bran powder: Another fiber powerhouse filled with antioxidants.
- Flaxseed powder: Made from a nutrient-packed seed proven to lower inflammation.
- Gluccomannan powder: Derived from the root of the Asian konjac plant; this source of soluble fiber is known to regulate blood sugar levels and support healthy cholesterol levels.
In conclusion, instead of reaching for that bottle of sleeping pills, give your body the natural support it needs by incorporating more fiber into your daily diet. By making this easy change, you can pave the way to a better night’s sleep and improved overall health.
