We all knew these leaded days on a too short or too agitated night. Fatigue, irritability, drop in motivation … What if the solution was not where we think? Certain very common behaviors would have an unsuspected effect on our inner balance.
A trio of simple habits to amortize the effects of lack of sleep
Researchers at the University of Otago, New Zealand, have studied everyday levers closely: sleep, physical activity and food. Their objective: to understand which most strongly influence the emotional well-being of the next day. The data comes from a meta-analysis crossing three studies carried out with young people aged 17 to 25.
Unsurprisingly, the quality of sleep leads to the factors most linked to the psychological state of the next day. But the study goes further: it shows that certain habits can counterbalance the effects of a bad night. And among them, food occupies an unexpected place.
An observation all the more interesting since this age group is often subject to high daily stress: school pressure, financial instability, social upheavals. So many factors that eat sleep, disorganize meals … and end up mine.
Fruits, vegetables and morale: a stronger link than you think
The statistical analysis led by researchers shows that high consumption of fruits and vegetables is associated with better emotional stability, even in the event of sleep deficit. In other words, a diet rich in plants helps limit the effects of a night shortened on morale.
This link seems to work in both directions: eating well can amortize a too short night, and good sleep can compensate for a less balanced diet. These interactions draw a form of safety net for mental well-being, which is never based on a single pillar.
These results confirm that the beneficial effect does not only depend on an impeccable long -term diet. A simple punctual effort, at the right time, can already produce a positive effect felt the next day.
What to eat after a bad night: the right reflex as soon as it wakes up
The study does not draw up a precise list, but food identified as protectors are rich in fiber, vitamins and antioxidants. Concretely, it is a question of betting on fresh fruit, seasonal vegetables, legumes, raw vegetables and natural non -sweet juices.
In the morning, it can be useful to compose a breakfast with a fruit base (banana, kiwi, berries), wholemeal bread or oatmeal, and a non-exciting hot drink. Avoiding a fasting coffee and too sweet foods would also avoid the famous “” in the middle of the morning.
Even during the day, integrating a portion of vegetables in lunch, a fruit -based snack and a light dinner, rich in fiber, can help better take fatigue. Without replacing sleep, these gestures send positive signals to the body … and mood.
