When we take care of our whole self, our whole body is rewarded. Healthy sleep leads to better cognitive and emotional behavior and physical care for our hearts and minds. And what we eat may add to approximately 48 minutes of extra sleep a night when we change our diet to plant-based, wholesome foods.
- Vegetarians and vegans enjoy an extra 36 minutes of sleep per night on average, with up to 90% reporting good or excellent sleep quality.
- Followers of a raw food diet experience even better sleep, adding 48 more minutes to their nightly rest and boasting a remarkable 97% with above-average sleep quality.
- Those with no specific dietary preferences tend to sleep 12 minutes less per night than average, with only 36% rating their sleep quality as above average.
- Yogurt enthusiasts tend to experience better sleep, while those who indulge in sweet treats like brownies or cookies fare reasonably well. However, popcorn lovers consistently report some of the poorest sleep quality.
- Individuals who frequently consume sleep-friendly foods such as fatty fish, tart cherries, and kiwi can enjoy up to an additional 42 minutes of sleep per night compared to the average.
- Insomnia ranks as the primary sleep issue reported among survey respondents (41%), particularly affecting almost half of intermittent fasters (48%) and individuals following gluten-free (47%) and diabetic (47%) diets.
Eating processed foods at night, especially with high sugar, decreases our sleep timetable. Making the switch to organic, whole food, plant-based eating can be an effective way to create a healthier night’s sleep. But where do you start?
Organic Eating
According to the U.S. Department of Agriculture’s National Organic Standards Board, “‘organic’ is a labeling term that denotes products produced under the authority of the Organic Foods Production Act.” For USDA-certified organic foods, soil quality, animal raising practices, pest and weed control, plus additives are addressed. “Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible.”
A simple definition of organic is anything relating to or derived from living matter. In food or farming, it is produced without the use of chemical fertilizers, pesticides, or other artificial ingredients.
The USDA organic standards require strict regulations on multi-ingredient food without artificial preservatives, colors, or flavors. According to the USDA, “processed organic foods may contain some approved non-agricultural ingredients, like enzymes in yogurt, pectin in fruit jams, or baking soda in baked goods.”
Jaclyn London, a registered dietician, provides a helpful look into decoding USDA’s labels in an article from Good Housekeeping. “For a product to carry the USDA organic label, a third party must verify at least 95% of the ingredients as organic. The phrase ‘made with organic ingredients’ means at least 70% of the ingredients used counted as organic.” Again, it goes back to the production of the product versus the food itself which makes it organic.
Smart Goals
A simple way to start thinking about an organic switch for yourself or your family is to follow SMART goals.
- Specific. First, look at your grocery budget to make certain you can swing an organic food budget. It costs more for organic choices because it costs more on the production side. Set goals why you want to make a change.
- Measurable. Look for the green USDA Organic seal on products. Without this seal, it is not considered organic. You can then review your recipes to see how organic fits.
- Attainable. After reviewing your budget and taking inventory of the USDA Organic selection at your local grocer, see if you can make an attainable plan. Ease into organic living without starting from scratch. Spices are a good way to phase out when empty with a shift to organic.
- Realistic. You cannot eat organic 100% of the time. If you are invited to a family or friend’s house, do not bring your food unless you have strict dietary restrictions. Instead, embrace the opportunity to teach others by complementing the host and asking for their recipe. Try it at home using organic ingredients.
- Time-sensitive. There is no easy way to change your entire eating and drinking habits. Start small and set goals along the way. If you are eliminating dairy to start, celebrate the win and move on to the next group like meat or grains.
Your first natural step in switching to organic food is to make a grocery list and menu plan for the week. Take the time to plan everything out so you are not overbuying. It also is wise to not waste your current pantry items so try eliminating what is in the cabinets first or donate to a local food pantry.
After consulting with your family healthcare provider, it may be time to change your diet to enrich your sleep. For a free 10-minute phone consultation with a sleep expert connect with the Alaska Sleep Clinic and be on your way to getting quality sleep every night so you feel energized every day.
