Milk your diet for all it’s worth. If you’re not catching enough zzzs at night, you may not be getting enough nutrients. New research out of Japan found that the carbohydrates, fiber, proteins and fats we consume can directly influence our ability to fall asleep as well as the duration and quality of our slumber. “This cross-sectional study aimed to examine the associations between macronutrients, dietary components and sleep parameters,” wrote researchers from the International Institute for Integrative Sleep Medicine (IIIS) at the University of Tsukuba.

Two Diet Changes That May Help You Sleep Longer
Tweaking Your Carbohydrate Intake: Researchers have found that adjusting the amount or type of carbohydrates you consume (for example, opting for complex carbohydrates at dinner) might boost the production of serotonin and melatonin, hormones that help regulate sleep. This change can help improve both the duration and quality of your sleep.
Reducing High-Fat Foods: Another dietary adjustment involves cutting down on foods high in fat, especially in the evening. Diets that are too rich in fats have been linked in some studies to poorer sleep quality, possibly because they interfere with digestion or hormonal balance.
How Pokémon Came Into Play
 A Novel Data-Analysis Approach:
The researchers reportedly used Pokémon as a creative metaphor or model to understand the interactions between different nutrients. Just as Pokémon have different types (and strengths or weaknesses) in battles, the study may have assigned “types” to various nutrients. This allowed them to simulate how different food components “compete” or interact to affect sleep.
Visualizing Nutrient Interactions:
By mapping nutrients in a way similar to Pokémon matchups, scientists could more intuitively explore which dietary factors have the strongest influence on sleep patterns. This gamified approach makes the analysis both engaging and accessible, potentially revealing non-obvious relationships between diet and sleep.