Скачать или смотреть Best and Worst Foods for Sleep: Dr. Barnard’s Science-Backed Rules

New research reveals that what you eat during the day directly impacts how well you sleep at night — and it’s not what you think.

Dr. Neal Barnard breaks down a new study showing that fruits, vegetables, and complex carbohydrates can significantly improve sleep quality, while high-protein diets, red meat, and even that “harmless” evening glass of wine may leave you feeling exhausted.

In this episode of The Exam Room with Chuck Carroll, you’ll learn:
The best foods for a good night's sleep
The top foods for natural melatonin production
What NOT to eat before bed (including some surprising ones)
Dr. Barnard’s 5 research-backed rules for better sleep
Whether sugar is really the enemy of a good night’s sleep

This episode is sponsored by The Gregory J. Reiter Memorial Fund, which supports organizations like the Physicians Committee that carry on Greg’s passion and love for animals through rescue efforts, veganism, and wildlife conservation.

Chapters:
00:00 - Introduction
01:40 - What is the Sleep Fragmentation Index (and why it matters)?
03:55 - Key nutrients linked to high-quality sleep
07:15 - Best fruits and vegetables for deep, uninterrupted sleep
08:27 - How dairy affects your sleep patterns
10:15 - Here's a reason to eat more carbs: They help you sleep better!
13:00 - The truth about sugar and sleep quality
14:24 - Best time of day to eat for better sleep
16:13 - Rule #1: Understand how caffeine affects YOUR sleep
18:30 - Why wine ruins your sleep (even if it helps you fall asleep)
20:30 - Is it bad to work out before bed?
21:54 - How yawning tricks your brain into falling asleep
26:00 - The science behind contagious yawning
27:10 - Foods to avoid if you want quality sleep
28:20 - Foods that boost melatonin production, naturally
29:55 - What this new study means for people with insomnia

🔗 SHOW LINKS 🔗
Fruit & Veg Sleep Study
https://bit.ly/FruitVegSleep

Gregory J. Reiter Memorial Fund
https://gregoryreiterfund.org

🎟️ EVENTS 🎟️
International Conference on Nutrition in Medicine
Where: Washington, DC
When: August 14-16, 2025
Tix & Speakers: https://www.pcrm.org/icnm

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The Exam Room Podcast
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Dr. Neal Barnard
Instagram:   / drnealbarnard  

Chuck Carroll
Instagram:   / chuckcarrollwlc  

Physicians Committee
Instagram:   / physicianscommittee  

About Us
The Physicians Committee is dedicated to saving lives through plant-based diets and ethical and effective scientific research. We combine the clout and expertise of more than 17,000 physicians with the dedicated actions of more than 175,000 members across the United States and around the world.

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