Marie-Pierre St-Onge, the director of Columbia University's Center of Excellence for Sleep and Circadian Research, has provided significant insights into the relationship between diet and sleep quality. Her extensive research indicates that there is a distinct connection between the types of food consumed and the quality of sleep a person experiences. Data from large-scale population studies reveal that high consumption of saturated fats and simple carbohydrates is linked to difficulties in achieving deep, restorative sleep.
The relationship between sleep and diet operates in a cyclical manner; inadequate sleep can lead to poor dietary choices, which in turn can further exacerbate sleep issues. St-Onge emphasizes the importance of maintaining a healthy diet throughout the day to ensure that the body has the necessary nutrients to promote better sleep. Her findings suggest that integrating high-fiber foods into one’s diet correlates with improved sleep quality. This insight is featured in her new cookbook, "Eat Better, Sleep Better," co-authored with Kat Craddock, editor-in-chief of Saveur magazine.
The cookbook presents recipes that highlight sleep-supporting ingredients. St-Onge notes that foods such as nuts, seeds, and whole grains—like barley and buckwheat—contain melatonin, the hormone responsible for regulating sleep. Moreover, ingredients with anti-inflammatory properties, such as ginger and turmeric, have shown to enhance sleep quality. Brightly colored fruits and vegetables, such as squash and cherries, also play a role in this process, thanks to their beneficial phytochemicals.
Another crucial aspect discussed by St-Onge is the importance of food combinations. For the body to convert tryptophan—an essential amino acid found in food—into melatonin and serotonin, it requires various nutrients, including magnesium, zinc, and B vitamins. However, St-Onge advises against expecting immediate results from specific foods consumed during dinner, as the body needs time to process these nutrients effectively.
To facilitate better sleep, the cookbook contains recipes designed for all meals of the day and includes a structured 28-day meal plan. Craddock explains that the recipes were developed to be both nutritious and enjoyable, while adhering to the dietary guidelines proposed by St-Onge. For instance, instead of traditional high-fat ingredients like bacon and heavy cream, healthier alternatives such as olive oil and smoked paprika were used to create similar flavors without compromising on health.
One standout recipe featured in the book is a Creole gumbo, which transforms a heavier traditional dish into a lighter, vegetarian-inspired version. In this recipe, andouille sausage—a high saturated fat pork product—is replaced with a healthier chicken sausage, and a generous portion of mixed greens is added, making it resemble a vegetable stew. Additionally, brown rice is included to elevate the complex carbohydrate content.
The book's approach goes beyond just dietary improvement; it also aims to introduce readers to a variety of international ingredients and dishes that may broaden their culinary perspectives. Craddock encourages readers to explore diverse and flavorful ingredients that might be less familiar, thereby enhancing their overall cooking experience while still promoting better health.
With numerous charts and scientific references, "Eat Better, Sleep Better" serves as a practical guide to dietary change that holds promise for those seeking to improve their sleep through nutrition.
