The Best Diet for Great Sleep
By
Dr. Richard Gerhauser, M.D.
Posted February 19, 2022
Small changes make a big difference
There’s just nothing like a good night’s rest.
It can be the difference between a good day and a bad day.
But it can also be the difference between good health and bad.
Unfortunately, for 40-70 percent of older adults, good sleep is as fleeting as your 20/20 vision.
The good news is that you don’t need to resort to sleep meds to get all the restorative shut-eye you need for your health and your mood.
Most of the time, your sleep is a product of your environment.
That’s why my first recommendation to patients struggling with falling asleep—or staying asleep—is to make changes to their environment.
This includes practical steps like avoiding blue light at night, taking the TV out of the bedroom, exercising, and sticking to a regular sleep schedule.
This is called good sleep hygiene.
But beyond that, there are also dietary changes you can make that have a major impact on the quality of your sleep.
And according to a recent study published in the Journal of the Academy of Nutrition and Dietetics, there’s one specific eating pattern that has been linked to better sleep quality time and again.
When researchers looked at 20 studies published over more than 40 years to compare diet to sleep quality, it became clear that one particular diet contained the components that have consistently been linked with better sleep:
The Mediterranean diet.
I don’t follow all of the components of this way of eating (for example, grass-fed beef and organic, free-range eggs are a staple of my diet).
But other components—like eating more fiber, omega-3 fatty acids, vegetables rich in serotonin and melatonin (critical for good sleep), and other anti-inflammatory foods—are consistently tied to better sleep.
I’d add that what’s missing from this diet—the processed, sugar-laden junk food that floods your body with inflammation and messes with your hormones—is just as important to solving this sleep puzzle.
Another factor is the timing of your eating. The less you eat late at night, the more you’ll be in line with your body’s internal clocks (your circadian rhythm).
Get your body’s clock set properly, and good sleep will naturally follow.
Written By Dr. Richard Gerhauser, M.D.
For years he’s been the trusted doctor for celebrities, world-class athletes, and countless seniors looking to reclaim their health.
And now…for the first time ever… he’s making his medical breakthroughs available to readers all across America.
Dr. Richard Gerhauser, M.D. is one of the most pioneering and innovative minds in medicine today – and he delivers cutting-edge cures each month through his Natural Health Response newsletter.
Natural Health Response readers get full access to Dr. Gerhauser’s protocols for chronic pain… heart disease… diabetes… Alzheimer’s… and even cancer. These are the very same treatments Dr. Gerhauser recommends to his own patients at his practice in Tucson, Arizona.
In addition to being a board-certified medical doctor, Dr. Gerhauser has earned two master’s degrees and has served as a clinical professor at the University of Arizona.
And as a physician at the world-famous Canyon Ranch, Dr. Gerhauser treated celebrities from around the world who paid dearly for the type of next-generation health information he provides Natural Health Response readers each month.
View More Free Articles
4 BEST Blood Pressure Supplements?!
You can ignore plenty of so-called health measurements (the cholesterol myth comes to mind)… but your blood pressure number isn’t one of them. Without a doubt, high blood pressure (hypertension) is one of the leading risk factors for heart disease and stroke. Heavy-duty prescription drugs can reduce your blood pressure (BP). However, there’s often a...
Belly Solution BEATS Antibiotic Resistance
They say the best defense is a good offense. And when it comes to dangerous antibiotic resistance, I couldn’t agree more. After all, once a common infection like a urinary tract infection (UTI) or an abscessed tooth threatens your life, it could be too late to do something about it. We rely on antibiotics to...
6 Alzheimer’s Triggers to AVOID
No one likes to feel powerless. Yet when it comes to some of the worst diseases we face, that’s PRECISELY how we often end up feeling. Alzheimer’s fits into this category. But it doesn’t have to be that way. Researchers have identified 6 specific Alzheimer’s triggers living in your body. When you avoid these dementia...
"Polar Plunge" Secret DEFIES Aging
I’ve been accused of having a picture in my attic. After all, people figure my ability to stay so youthful DESPITE my age must involve some kind of magic. But I assure you it doesn’t The truth is I’m committed to a number of regular practices… from exposing myself to plenty of sunlight to intermittent...
Top 10 DON’T MISS Alzheimer’s Red Flags!
Over eight centuries ago, the wise Dutch philosopher, Erasmus, dropped a gem that’s every bit as true today as when he first said it around 1500. And that is, “prevention is better than cure.” It’s inarguably true of ALL illnesses and diseases. Not getting sick in the first place is ALWAYS better. But with certain...
“Wonder Herb” Boosts Heart Attack Recovery
After a heart attack, your body is flooded with inflammation. Doctors prescribe powerful anti-inflammatories to help combat it. The problem is, they ALSO suppress your immune system in the process, increasing your risk of severe infections. And let’s face it, the last thing you need when recovering from a heart attack is to battle an...
Popular Pain Treatment Is ALL Risk and NO Reward
It’s no secret that antidepressants don’t work very well for treating depression. So what does mainstream medicine do when a drug doesn’t work for one condition? It throws it at another, of course! (Something’s bound to stick eventually, right?) As crazy as this sounds, this switcheroo is exactly what has been happening with antidepressants and...
4 Early Warning Signs of Colon Cancer
No matter what kind of cancer you have, the earlier you catch it, the better. Unfortunately, some types don’t present many obvious warning signs in their earliest stages. Instead, they fly under the radar until it’s too late to stop them. Colon cancer falls into this category. It’s treatable IF caught early enough (which is...
Slash Breast Cancer Recurrence by 40%
Breast cancer doesn’t have to be a death sentence. Screening and treatment options have become much more advanced in recent years. That means women of all ages have a FAR greater chance of survival. But if you want to boost your odds of a favorable outcome even further (and who doesn’t?!), a new study reveals...
10-Minute Trick FIGHTS Cancer
The moment you’re diagnosed with cancer, your focus INSTANTLY changes. Instead of thinking about prevention, you want to know precisely how to improve your prognosis. You want to reduce the side effects of any treatments you receive. You want to improve your quality of life. But more than anything, you want to BEAT THE CANCER...
