Overview
A balanced diet has long been seen as a reliable and straightforward way to maintain one’s health.
Experts recommend including fruits and vegetables in diets because they are high in antioxidants, which are believed to be essential for immune function and disease prevention.
A recent intriguing study backs up this method. It demonstrates a significant link between antioxidant intake, sleep quality, and sleep apnea risk.
The Study
A recently published study discovered an intriguing link between problems sleeping and lower intake of food rich in antioxidants.
The study published in the B.M.C. Public Health Journal assessed over seven thousand (7,000) participants, including their diet and sleep metrics.[1]
Concerning the participants’ dietary assessment, the researchers were particularly interested in The Composite Dietary Antioxidant Index (C.D.A.I.).
This comprehensive measure evaluates the total antioxidant capacity of an individual’s diet.
Six different antioxidants (Vitamins A, C, E, carotenoids, Selenium, and zinc) were used to evaluate the C.D.A.I. of the participants.[1]
A series of questionnaires were used to collect self-reported data on sleep-related outcomes, which were then categorized as obstructive sleep apnea, daytime drowsiness, and inadequate sleep.
Subsequently, these sleep outcomes were analyzed alongside the participants’ C.D.A.I. The results showed that lower C.D.A.I. was directly related to poor sleep quality among the participants.
It also revealed that antioxidant intake could reduce the risk of developing sleep apnea and daytime sleepiness.
These significant findings imply that increasing the amount of antioxidants in people’s diets could be an effective strategy for enhancing the quality of sleep everyone gets.
This study’s findings are corroborated by another brilliant research project that evaluated the blood levels of antioxidants and the risk for sleep problems among its participants.[2]
The study found that people who had trouble sleeping had lower levels of ten antioxidants than people who didn’t have trouble sleeping.
In addition, the research found that females are more likely to experience the adverse sleep effects of low antioxidant blood levels than males [2].
The Role of Antioxidants in Sleep Health
Antioxidants are chemicals that prevent the generation of free radicals during metabolism in the body.
Unhealthful eating and lifestyle choices might cause an imbalance between the body’s antioxidant defense systems and the generation of free radicals.
This imbalance, called oxidative stress, can impair immunity and speed up the onset of several illnesses, including sleep problems.[3]
Antioxidants are crucial in mitigating oxidative stress, potentially improving sleep quality. Here are other ways antioxidants might enhance sleep health:
1) Reducing Inflammation
An excess of free radicals in the body leads to inflammation. Chronic inflammation is known to cause sleep disturbances. Antioxidants assist in reducing inflammation, resulting in a more peaceful sleep.
2) Circadian Rhythm Regulation
Certain antioxidants influence the body’s circadian rhythms, the natural sleep-wake cycle. For instance, melatonin, a powerful antioxidant, directly regulates sleep.[4]
3) Stress Reduction
Antioxidants can help alleviate the effects of stress on sleep. Chronic stress can cause increased oxidative stress and inflammation, which can impede sleep. Antioxidants lower stress-related inflammation, improving sleep quality. They also help preserve normal sleep architecture.
4) Improved Sleep Onset
Antioxidants contribute to falling asleep more easily. Flavonoids, found in foods such as citrus fruits and dark chocolate, have been shown to have a soothing effect on the nervous system, helping to facilitate sleep initiation.[3]
5) Enhancing Mood and Cognitive Function
Antioxidants have been demonstrated to boost mood and cognitive function, both of which are closely related to sleep quality.[5] Reduced oxidative stress can lead to a calm mind, which promotes better sleep.
Practical Tips to Improve Your Antioxidant Intake and Sleep
Eating more foods high in antioxidants is one simple and efficient strategy to get a better night’s rest. To begin, consider the following:
- Eat a Variety of Fruits and Vegetables: Aim to include a colorful array of fruits and vegetables in your diet. Berries, citrus fruits, spinach, and kale are excellent choices.
- Incorporate Nuts and Seeds: Almonds, walnuts, and flaxseeds are packed with antioxidants and other nutrients beneficial for sleep.
- Choose Whole Grains: Whole grains like oats, quinoa, and brown rice provide a steady release of energy and are rich in antioxidants.
- Opt for Healthy Fats: Foods like avocados, olive oil, and fatty fish are not only rich in antioxidants but also promote overall health.
- Limit Processed Foods: Processed foods often lack essential nutrients and can contribute to oxidative stress. Opt for whole, unprocessed foods whenever possible.
References:
- Xiong, B., Wang, J., He, R., & Qu, G. (2024). Composite dietary antioxidant index and sleep health: a new insight from cross-sectional study. BMC Public Health, 24(1). https://doi.org/10.1186/s12889-024-18047-2
- Tang, L., Liu, M., Mu, J., & Tian, J. (2024). Association between circulating antioxidants and sleep disorders: comprehensive results from NHANES 2017–2018. Food & Function. https://doi.org/10.1039/d4fo00413b
- David, A. V. A., Parasuraman, S., & Edward, E. J. (2023). Role of antioxidants in sleep disorders: A review. Journal of Pharmacology & Pharmacotherapeutics, 14(4), 253–258. https://doi.org/10.1177/0976500×241229835
- Zisapel N. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. British journal of pharmacology, 175(16), 3190–3199. https://doi.org/10.1111/bph.14116
- Terracina, S., Petrella, C., Francati, S., Lucarelli, M., Barbato, C., Minni, A., Ralli, M., Greco, A., Tarani, L., Fiore, M., & Ferraguti, G. (2022). Antioxidant Intervention to Improve Cognition in the Aging Brain: The Example of Hydroxytyrosol and Resveratrol. International journal of molecular sciences, 23(24), 15674. https://doi.org/10.3390/ijms232415674
