Diet for a good night's sleep

+ global warming and cold Arctic blasts US Edition - Today's top story: What's the best diet for healthy sleep? A nutritional epidemiologist explains what food choices will help you get more restful z's [View in browser]( US Edition | 17 January 2024 [The Conversation] [The Conversation]( Most people know that nighttime snacking, alcohol and caffeine can inhibit a decent night’s slumber, but the link between diet and sleep runs far deeper. University of Michigan nutritional epidemiologist Erica Jansen shares her research that has shown a link [between high-quality sleep and a healthy diet](. It’s further motivation to focus on well-known nutritional guidelines such as the Mediterranean diet and learn about the nutrients different foods provide, some of which are linked to high-quality sleep. “It is likely a cyclical relationship, where a healthy diet promotes good sleep quality, which in turn helps to reinforce good dietary habits,” Jansen writes. Another story from the past week that taught me something I didn’t know explained how many [microplastics in the environment originate in our washing machines](. Researcher Judith Weis from Rutgers University-Newark writes that a single wash load can release several million microfibers. Their release into waterways can harm aquatic life as well as humans and other animals through the release of chemicals that affect the endocrine system. She details some of the steps people can take to address the problem. The snowy and cold weather is a huge story this week and sadly, there have been at least a few deaths due to avalanches in the western U.S. Skier and physicist Nathalie Vriend from the University of Colorado Boulder writes about [how avalanches form and safety precautions]( people can take if they’re caught in one. Also in this week’s science news: - [Iceland tries to divert active lava flows]( - [Your body’s built-in weight loss system]( - [Preventing winter storm damage]( If there’s a subject you’d like our team of science editors to investigate, please reply to this email. Martin LaMonica Director of Editorial Projects and Newsletters A balanced diet is one key factor in getting a restful night’s sleep. SimpleImages/Moment via Getty Images [What’s the best diet for healthy sleep? A nutritional epidemiologist explains what food choices will help you get more restful z’s]( Erica Jansen, University of Michigan A growing body of research is finding a robust link between diet and sleep quality. But it’s not just the usual suspects like caffeine and alcohol that can get in the way of restful sleep. Laundry washwater is a major source of microplastic fibers that can end up in water and soil. Venca-Stastny/iStock via Getty Images [Laundry is a top source of microplastic pollution – here’s how to clean your clothes more sustainably]( Judith Weis, Rutgers University - Newark Your washing machine is polluting the ocean. A skier at Palisades Tahoe, home of the 1960 Winter Olympics and site of a small but deadly avalanche in 2024. AP Photo/Rich Pedroncelli [Tahoe avalanches: What causes innocent-looking snow slopes to collapse? A physicist and skier explains, with tips for surviving]( Nathalie Vriend, University of Colorado Boulder A deadly avalanche at Palisades Tahoe, home of the 1960 Winter Olympics, shows the risk as snow layers melt and new snow falls. [Extreme cold still happens in a warming world — in fact climate instability may be disrupting the polar vortex]( Mathew Barlow, UMass Lowell While the world can expect fewer severe cold events as average temperatures rise, people still need to be prepared for wintery blasts. [Reining in AI means figuring out which regulation options are feasible, both technically and economically]( Saurabh Bagchi, Purdue University There are many ideas about how to regulate AI, but not all of them are technologically feasible, and some of those that are won’t fly economically. [Otters, beavers and other semiaquatic mammals keep clean underwater, thanks to their flexible fur]( Andrew Dickerson, University of Tennessee The bottoms of boats and docks can accumulate lots of dirt, but semiaquatic animals like otters avoid having ‘fouled’ fur. Their secret could one day help keep underwater infrastructure clean. [What if every germ hit you at the exact same time? An immunologist explains]( Joseph Larkin III, University of Florida Your immune system is often able to fend off pathogens it’s never seen before. But defending your body against all of them all at once is a tough challenge. - [Blizzards are inescapable − but the most expensive winter storm damage is largely preventable]( Michel Bruneau, University at Buffalo Costs quickly rise when things go wrong with roads, roofs and power lines. Many of those risks are also avoidable. - [Connecting researchers and legislators can lead to policies that reflect scientific evidence]( Taylor Scott, Penn State Researchers want real-world impact. Lawmakers want programs that work. The public wants to benefit from taxpayer-funded research. Building a bridge from academia to legislatures is key to all three. - [I wrote a play for children about integrating the arts into STEM fields − here’s what I learned about encouraging creative, interdisciplinary thinking]( Rob Roznowski, Michigan State University Is it a STEM education or a STEAM education? Integrating arts into science programming and vice versa can pique kids’ curiosity − a play touring Michigan aims to do just that. - [Your fingerprint is actually 3D − research into holograms could improve forensic fingerprint analysis]( Partha Banerjee, University of Dayton Using fingerprints to catch criminals isn’t 100% accurate, but analyzing fingerprints in 3D, rather than 2D, could improve the process. - [How to prevent America’s aging buildings from collapsing – 4 high-profile disasters send a warning]( - [To protect endangered sharks and rays, scientists are mapping these species’ most important locations]( - [Not all carbon-capture projects pay off for the climate – we mapped the pros and cons of each and found clear winners and losers]( - [Your body already has a built-in weight loss system that works like Wegovy, Ozempic and Mounjaro – food and your gut microbiome]( - [Miami residents believe Biscayne Bay is ‘healthy,’ despite big declines in water quality and biodiversity, new study finds]( - [Iceland battles a lava flow: Countries have built barriers and tried explosives in the past, but it’s hard to stop molten rock]( - Like this newsletter? 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