Bicycling Magazine reviews how the way we eat can lead to more efficient sleep.

If you’re tossing and turning, consider serving beans instead of beef for dinner more often. Research in the Journal of Clinical Medicine discovered that noshing on a diet rich in dietary fiber may help us spend more time in slow-wave sleep, a stage of deep sleep that is considered particularly restorative to the body and necessary for better brain functioning, including memory during waking hours. In contrast, the researchers found that when people ate less fiber and more saturated fat, they spent less time in slow-wave sleep and were prone to more sleep-disturbing arousals.

A handful of studies (including this one and this one) suggest that sipping tart cherry juice can improve sleep quality and duration. The ruby juice is one of the best natural sources of melatonin. The pineal gland begins to produce the hormone melatonin and releases it into the blood post-sunset, which helps your body maintain its circadian rhythm and causes you to feel less alert and more sleepy. 

Consider casting your line for salmon more often for dinner to help knock you out faster. Research hailing from Norway discovered that people who consumed salmon three times a week for a six-month period experienced improved sleep latency—which is the length of time that it takes to go from being awake to being in a deep sleep—than those who got more of their protein from chicken, beef, or pork. Another study in Scientific Reports, found that children who eat fish at least once a week sleep better than those who consume fish less frequently or not at all.

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