Diet promotes sleep duration and quality
Abstract
Sleep, much like eating, is an essential part of life. The mechanisms of sleep are only partially clear and are the subject of intense research. There is increasing evidence showing that sleep has an influence on dietary choices. Both cross-sectional and epidemiologic studies have demonstrated that those who sleep less are more likely to consume energy-rich foods (such as fats or refined carbohydrates), to consume fewer portions of vegetables, and to have more irregular meal patterns. In this narrative review, we pose the opposite question: can ingested food affect sleep? The purpose of this review is to discuss the evidence linking diet and sleep and to determine whether what we eat and what kind of nutrients we obtain from the food consumed before bedtime matter. In addition, scientific evidence behind traditional sleep-promoting foods such as milk and some herbal products is briefly described. These are reviewed using data from clinical trials, mostly in healthy subjects. In addition, we discuss the possible mechanisms behind these observations. Lastly, we summarize our findings that emerging evidence confirms a link between diet and sleep. Overall, foods impacting the availability of tryptophan, as well as the synthesis of serotonin and melatonin, may be the most helpful in promoting sleep. Although there are clear physiological connections behind these effects, the clinical relevance needs to be studied further.
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Eating the right combination of foods before going to sleep and avoiding certain foods in the evening may be beneficial in enhancing sleep.
“It is known that eating the right combination of foods before going to sleep and what foods to avoid in the evening may be beneficial in enhancing sleep [146].”
From The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates (2020) · cites this paper as [146]
Large portions and/or meals later in the evening can negatively impact sleep, potentially due to the thermogenic effect of digestion.
“large portions and/or meals later in the evening can negatively impact sleep potentially due to the thermogenic effect of digestion) can affect circadian rhythms [40].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [40]
The timing and quantity of meals can affect circadian rhythms.
“as well as the timing and quantity of meals (large portions and/or meals later in the evening can negatively impact sleep potentially due to the thermogenic effect of digestion) can affect circadian rhythms [40].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [40]
Increased tryptophan and melatonin concentrations appear to be the property responsible for the sleep promoting effect of night time milk.
“Increased tryptophan and melatonin concentrations appear to be the property responsible for the sleep promoting effect of night time milk.”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [40]
Melatonin is a naturally-occurring compound in cow's milk, but its concentration increases significantly if cows are milked in darkness at night, referred to as 'night time milk'.
“Melatonin is a naturally-occurring compound in cow’s milk, but its concentration increases significantly if cows are milked in darkness at night referred to as ‘night time milk’ [40].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [40]
Carbohydrates affect plasma tryptophan:LNAA ratio and may complement the sleep enhancing effect of consuming tryptophan rich protein.
“Carbohydrates affect plasma tryptophan:LNAA ratio and may compliment the sleep enhancing effect of consuming tryptophan rich protein [40].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [40]
Sleep can be promoted either by inhibiting wake-promoting mechanisms or by increasing sleep-promoting factors through nutritional interventions.
“Sleep can be promoted either by inhibiting wake-promoting mechanisms or by increasing sleep promoting factors through nutritional interventions [40].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [40]
Niacin can be synthesised endogenously from tryptophan via the Kynurenine Pathway, therefore consuming sufficient niacin is necessary to inhibit 2,3-dioxygenase activity, eliciting a tryptophan sparing effect and increasing tryptophan availability for serotonin and melatonin synthesis.
“Niacin can be synthesised endogenously from tryptophan via the Kynurenine Pathway, therefore, consuming a sufficient amount of niacin is necessary to inhibit 2,3-dioxygenase activity eliciting a tryptophan sparing effect, increasing its availability for synthesis serotonin and melatonin [40].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [40]
Magnesium is believed to enhance melatonin secretion, promoting sleep onset, and act as a GABA agonist.
“Magnesium is also believed to enhance melatonin secretion promoting sleep onset and act as a GABA agonist, the main inhibitory neurotransmitter that acts on the CNS [40].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [40]
Vitamin B12 contributes to melatonin secretion, pyridoxine is involved in the synthesis of serotonin from tryptophan, and niacin may elicit a tryptophan sparing effect.
“Vitamin B12 contributes to melatonin secretion, pyridoxine (vitamin B6) is involved in the synthesis of serotonin from tryptophan and niacin (vitamin B3) may elicit a tryptophan sparing effect [40].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [40]
Nutrients such as antioxidants, tryptophan-rich protein, carbohydrate, melatonin, micronutrients, and fruit can affect sleep.
“Nutrients such as antioxidants, tryptophan rich protein, carbohydrate, melatonin, micronutrients and fruit can affect sleep [37,39,40].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [40]
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Vitamin B12 treatment for delayed sleep phase syndrome: A multi‐center double‐blind study
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The effect of pyridoxine administration on melatonin secretion in normal men.
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Postprandial sleep and thermogenesis in normal men
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Neuropeptide-Y Y2-receptor agonist, PYY3–36 promotes non-rapid eye movement sleep in rat
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Meal‐induced secretion of gastrointestinal regulatory peptides is not affected by sleep
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Effect of naloxone and antidepressants on hyperphagia produced by peptide YY
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EFFECTS OF PYRIDOXINE ON DREAMING: A PRELIMINARY STUDY
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The effects of nicotinamide upon sleep in humans.
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Magnesium Involvement in Sleep: Genetic and Nutritional Models
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Nocturnal Increase in Plasma cGMP Levels in Humans
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Double‐blind test on the efficacy of methylcobalamin on sleep–wake rhythm disorders
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Bioactive milk protein and peptide functionality.
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Nutritional Impact on Sleep-Wake Cycle
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Magnesium sulphate has GABA-Agonistic effects on sleep in healthy men
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Nutritional recommendations for CoVID-19 quarantine
Muscogiuri, G., Barrea, L., Savastano, S., & Colao, A. (2020) · European Journal of Clinical Nutrition · doi:10.1038/s41430-020-0635-2 · Cited by 545 · see citing works
“Further, beyond sleep-inducing properties, milk products such as yogurt could also augmented natural killer cell activity and reduce the risk of respiratory infections [6] During quarantine the increased intake of macronutrients could also be accompanied by micronutrients deficiency as occurs in obesity [7] , which is…”
BackgroundShort sleep duration and dietary intake: epidemiologic evidence, mechanisms, and health implications
Dashti, H. S., Scheer, F. A., Jacques, P. F., Lamon-Fava, S., & Ordovás, J. M. (2015) · Advances in Nutrition · doi:10.3945/an.115.008623 · Cited by 503 · see citing works
“First, all of the epidemiologic evidence to date is derived from cross-sectional analyses, which cannot inform temporal relations or causal pathways, and it is conceivable that dietary intake has an impact on sleep (82) or that there are shared underlying interindividual differences that affect both sleep and diet in…”
BackgroundSleep patterns, diet quality and energy balance
Chaput, J. (2013) · Physiology & Behavior · doi:10.1016/j.physbeh.2013.09.006 · Cited by 466 · see citing works
“Here again, robust scientific evidence supporting this is, in many cases, nonexistent [80].”
InfluentialAssociation between diet and sleep quality: A systematic review
Godos, J., Grosso, G., Castellano, S., Galvano, F., Caraci, F., & Ferri, R. (2021) · Sleep Medicine Reviews · doi:10.1016/j.smrv.2021.101430 · Cited by 369 · see citing works
Katagiri, R., Asakura, K., Kobayashi, S., Suga, H., Sasaki, S., & the Three‐generation Study of Women on Diets and Health Study Group (2014) · Journal of Occupational Health · doi:10.1539/joh.14-0051-oa · Cited by 253 · see citing works
Lack of sleep as a contributor to obesity in adolescents: impacts on eating and activity behaviors
Chaput, J.-P., & Dutil, C. (2016) · International Journal of Behavioral Nutrition and Physical Activity · doi:10.1186/s12966-016-0428-0 · Cited by 243 · see citing works
“improve sleep quality [70], and the fuel we decide to ingest can certainly influence our performance in sport [71].”
BackgroundBioactive peptides derived from human milk proteins — mechanisms of action
Wada, Y., & Lönnerdal, B. L. (2013) · The Journal of Nutritional Biochemistry · doi:10.1016/j.jnutbio.2013.10.012 · Cited by 210 · see citing works
“This effect is primarily attributed to the abundance of tryptophan, a precursor of serotonin, in milk proteins [122].”
BackgroundRowe, P. C., Underhill, R. A., Friedman, K. J., Gurwitt, A., Medow, M. S., Schwartz, M. S., Speight, N., Stewart, J. M., Vallings, R., & Rowe, K. S. (2017) · Frontiers in Pediatrics · doi:10.3389/fped.2017.00121 · Cited by 212 · see citing works
“• A carbohydrate snack at bedtime might be helpful (96).”
Effects of Diet on Sleep: A Narrative Review
Binks, H., Vincent, G. E., Gupta, C. C., Irwin, C. G., & Khalesi, S. (2020) · Nutrients · doi:10.3390/nu12040936 · Cited by 207 · see citing works
Sleep and Nutrition Interactions: Implications for Athletes
Doherty, R., Madigan, S., Warrington, G., & Ellis, J. (2019) · Nutrients · doi:10.3390/nu11040822 · Cited by 186 · see citing works
Anti-inflammatory effects of Melatonin: A mechanistic review
Nabavi, S. M., Nabavi, S. F., Sureda, A., Xiao, J., Dehpour, A. R., Shirooie, S., Sanches-Silva, A. T., Baldi, A., Khan, H. Z., & Daglia, M. (2018) · Critical Reviews in Food Science and Nutrition · doi:10.1080/10408398.2018.1487927 · Cited by 178 · see citing works
“Nutritional factors can also affect melatonin production to a lesser extent (Peuhkuri, Sihvola, and Korpela 2012).”
BackgroundInfluentialInsomnia heterogeneity: Characteristics to consider for data-driven multivariate subtyping
Benjamins, J. S., Migliorati, F., Dekker, K., Wassing, R., Moens, S., Blanken, T. F., Lindert, B. H. W. T., Mook, J. S., & Someren, E. J. W. V. (2016) · Sleep Medicine Reviews · doi:10.1016/j.smrv.2016.10.005 · Cited by 179 · see citing works
Logan, A., & Jacka, F. (2014) · Journal of Physiological Anthropology · doi:10.1186/1880-6805-33-22 · Cited by 144 · see citing works
“sociated with a prioritization of unhealthy foods choices [197,198], and, at least in experimental models, LAN re-”
BackgroundBörnhorst, C., Wijnhoven, T. M. A., Kunešová, M., Yngve, A., Rito, A. I., Lissner, L., Duleva, V. L., Petrauskienė, A., & Breda, J. (2015) · BMC Public Health · doi:10.1186/s12889-015-1793-3 · Cited by 167 · see citing works
“For example, sleep may not only affect diet; there is also certain evidence that diet affects sleep duration and quality [49].”
BackgroundMediterranean Diet and Changes in Sleep Duration and Indicators of Sleep Quality in Older Adults
Campanini, M. Z., Guallar‐Castillón, P., Rodríguez‐Artalejo, F., & López‐García, E. (2016) · SLEEP · doi:10.1093/sleep/zsw083 · Cited by 141 · see citing works
“These results could be explained by the fact that nutrients promote the release of gastrointestinal hormones, stimulate the synthesis of serotonin and melatonin, and act on serotonergic and GABAergic neurons, which affect sleep.(17) However, the direction of the relationship between diet and sleep duration and quality…”
BackgroundCastro‐Diehl, C., Wood, A. C., Redline, S. S., Reid, M., Johnson, D. A., Maras, J. E., Jacobs, D. R., Shea, S., Crawford, A. S., & St‐Onge, M. (2018) · SLEEP · doi:10.1093/sleep/zsy158 · Cited by 129 · see citing works
Diet and Sleep Physiology: Public Health and Clinical Implications
Frank, S. M., Gonzalez, K., Lee-Ang, L., Young, M. C., Taméz, M., & Mattei, J. (2017) · Frontiers in Neurology · doi:10.3389/fneur.2017.00393 · Cited by 123 · see citing works
“Am J Geriatr Psychiatry (2015) 23(8):818–28.”
BackgroundInfluentialMediterranean Diet on Sleep: A Health Alliance
Scoditti, E., Tumolo, M. R., & Garbarino, S. (2022) · Nutrients · doi:10.3390/nu14142998 · Cited by 120 · see citing works
Wang, P.-Y., Chen, K.-L., Yang, S.-Y., & Lin, P.-H. (2019) · PLOS ONE · doi:10.1371/journal.pone.0214769 · Cited by 118 · see citing works
Fish Consumption, Sleep, Daily Functioning, and Heart Rate Variability
Hansen, A. L., Dahl, L., Olson, G., Thornton, D. M., Graff, I. E., Frøyland, L., Thayer, J. F., & Pallesen, S. (2014) · Journal of Clinical Sleep Medicine · doi:10.5664/jcsm.3714 · Cited by 118 · see citing works
Diet, Sleep, and Mental Health: Insights from the UK Biobank Study
Hepsomali, P., & Groeger, J. A. (2021) · Nutrients · doi:10.3390/nu13082573 · Cited by 121 · see citing works
“, cherries, kiwifruit, milk) on various sleep outcomes (see reviews [20,35,36]).”
BackgroundBeydoun, M. A., Gamaldo, A. A., Canas, J. A., Beydoun, H. A., Shah, M. T., McNeely, J. M., & Zonderman, A. B. (2014) · PLoS ONE · doi:10.1371/journal.pone.0103490 · Cited by 107 · see citing works
“A recent review also discusses the possible mechanisms by which diet may influence sleep [53].”
BackgroundThe relationship between micronutrient status and sleep patterns: a systematic review
Ji, X., Grandner, M. A., & Liu, J. (2016) · Public Health Nutrition · doi:10.1017/s1368980016002603 · Cited by 106 · see citing works
“influence the levels of neurotransmitters in the intrinsic sleep processes and affect sleep patterns((21,22)).”
BackgroundHarding, A., Gonder, U., Robinson, S. J., Crean, S., & Singhrao, S. K. (2017) · Frontiers in Aging Neuroscience · doi:10.3389/fnagi.2017.00398 · Cited by 106 · see citing works
“Drinking milk before bed may also increase drowsiness due to its high level of tryptophan and B vitamins (Peuhkuri et al., 2012).”
The Sleep and Recovery Practices of Athletes
Doherty, R., Madigan, S. M., Nevill, A. M., Warrington, G. D., & Ellis, J. G. (2021) · Nutrients · doi:10.3390/nu13041330 · Cited by 112 · see citing works
Diet quality, dietary patterns and short sleep duration: a cross-sectional population-based study
Mondin, T. C., Stuart, A. L., Williams, L. J., Jacka, F. N., Pasco, J. A., & Ruusunen, A. A. (2018) · European Journal of Nutrition · doi:10.1007/s00394-018-1655-8 · Cited by 93 · see citing works
“Many nutrients may affect the transport of tryptophan to the brain or the synthesis of serotonin and melatonin; which also affect sleep/wake cycles [40, 41].”
BackgroundLowered Insulin Signalling Ameliorates Age-Related Sleep Fragmentation in Drosophila
Metaxakis, A., Tain, L. S., Grönke, S., Hendrich, O., Hinze, Y., Birras, U., & Partridge, L. (2014) · PLoS Biology · doi:10.1371/journal.pbio.1001824 · Cited by 93 · see citing works
“However, most of these studies are based on correlational methods and small sample size, and it is not yet clear how diet affects sleep [42].”
BackgroundSleep disorders related to nutrition and digestive diseases: a neglected clinical condition
Vernia, F., Ruscio, M. D., Ciccone, A. M., Viscido, A., Frieri, G., Stefanelli, G., & Latella, G. (2020) · International Journal of Medical Sciences · doi:10.7150/ijms.45512 · Cited by 93 · see citing works
“fats and refined carbohydrates), eat fewer vegetables, and choose irregular eating patterns [60-63].”
BackgroundThe Role of Magnesium in Sleep Health: a Systematic Review of Available Literature
Arab, A., Rafie, N., Amani, R., & Shirani, F. (2022) · Biological Trace Element Research · doi:10.1007/s12011-022-03162-1 · Cited by 91 · see citing works
“Evidence suggested that magnesium regulates sleep because it acts as an N-Methyl-D-aspartate antagonist (NMDA) and a γ-aminobutyric acid (GABA) agonist, sleep architecture, especially slow-wave sleep, is closely associated with the glutamatergic and GABAergic system [23, 26].”
BackgroundExercise and sleep in aging: Emphasis on serotonin
Mélançon, M. O., Lorrain, D., & Dionne, I. J. (2014) · Pathologie Biologie · doi:10.1016/j.patbio.2014.07.004 · Cited by 86 · see citing works
“involvement of 5-HT in sleep remain only partly clear [1,4].”
BackgroundThe influences of sleep duration, chronotype, and nightwork on the ovarian cycle
Michels, K. A., Mendola, P., Schliep, K. C., Yeung, E. H., Ye, A., Dunietz, G. L., Wactawski‐Wende, J., Kim, K., Freeman, J. R., Schisterman, E. F., et al. (2019) · Chronobiology International · doi:10.1080/07420528.2019.1694938 · Cited by 88 · see citing works
“…relationship between sleep and hormone levels, we recognize that 1) dietary intake can influence both daily sleep and hormone levels and 2) daily sleep can also influence one’s diet (e.g., caffeine or carbohydrate consumption) (Dashti et al. 2015; Peuhkuri et al. 2012; St-Onge et al. 2016).”
BackgroundDietary Protein and Amino Acid Intake: Links to the Maintenance of Cognitive Health
Glenn, J., Madero, E., & Bott, N. (2019) · Nutrients · doi:10.3390/nu11061315 · Cited by 63 · see citing works
“According to the World Health Organization, mental health is “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community [68].”
BackgroundA gut-secreted peptide suppresses arousability from sleep
Titos, I., Juginović, A., Vaccaro, A., Nambara, K., Gorelik, P., Mazor, O., & Rogulja, D. (2023) · Cell · doi:10.1016/j.cell.2023.02.022 · Cited by 80 · see citing works
Min, C., Kim, H., Park, I., Park, B., Kim, J., Sim, S., & Choi, H. G. (2018) · BMJ Open · doi:10.1136/bmjopen-2018-022848 · Cited by 80 · see citing works
“29 30 In addition, Grandner et al reported that sleep symptoms associated with poor sleep quality were associated with a higher intake of salt, 28 and fast food and instant noodle intake are associated with salt intake.”
BackgroundBonilla, D. A., Pérez-Idárraga, A., Odriozola-Martínez, A., & Kreider, R. B. (2020) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph18010103 · Cited by 77 · see citing works
St‐Onge, M., & Zuraikat, F. M. (2019) · Current Atherosclerosis Reports · doi:10.1007/s11883-019-0772-z · Cited by 74 · see citing works
Wei, Y., Xu, J., Miao, S., Wei, K., Peng, L., Wang, Y., & Wei, X. (2022) · Critical Reviews in Food Science and Nutrition · doi:10.1080/10408398.2022.2048291 · Cited by 73 · see citing works
Montgomery, P., Burton, J., Sewell, R. P., Spreckelsen, T. F., & Richardson, A. J. (2014) · Journal of Sleep Research · doi:10.1111/jsr.12135 · Cited by 73 · see citing works
“…fit well with theoretical mechanisms, as DHA is the main omega-3 found in the brain and fatty acids are involved in sleep regulation via melatonin metabolism (Lavialle et al., 2008), with increased DHA : AA ratios related directly to the increased secretion of melatonin (Peuhkuri et al., 2012).”
BackgroundKinnucan, J. A. R., Rubin, D. T., & Ali, T. (2013) · Europe PMC (PubMed Central) · Cited by 73 · see citing works
Faris, M. E., Vitiello, M. V., Abdelrahim, D. N., Ismail, L. C., Jahrami, H., Khaleel, S., Khan, M. S., Shakir, A. Z., Yusuf, A. M., Masaad, A. A., et al. (2021) · Sleep And Breathing · doi:10.1007/s11325-021-02506-w · Cited by 77 · see citing works
Kase, B. E., Liu, J., Wirth, M. D., Shivappa, N., & Hébert, J. R. (2020) · Sleep Health · doi:10.1016/j.sleh.2020.09.002 · Cited by 69 · see citing works
Zhou, J., Kim, J. E., Armstrong, C. L. H., Chen, N., & Campbell, W. W. (2016) · American Journal of Clinical Nutrition · doi:10.3945/ajcn.115.124669 · Cited by 72 · see citing works
“Limited research exists on the effects of dietary energy and macronutrients, especially protein intake, on indexes of sleep (19).”
BackgroundNoorwali, E. A., Cade, J. E., Burley, V. J., & Hardie, L. J. (2018) · BMJ Open · doi:10.1136/bmjopen-2017-020810 · Cited by 67 · see citing works
“On the other hand, sleep may be promoted by foods such as kiwifruits, tart cherries, milk and chamomile tea for their impact on tryptophan availability and the synthesis of serotonin and melatonin.(36) This provides insight to the relationship between sleep and diet being potentially bidirectional.”
BackgroundThe Complex Effects of Light on Metabolism in Humans
Ishihara, A., Courville, A. B., & Chen, K. Y. (2023) · Nutrients · doi:10.3390/nu15061391 · Cited by 65 · see citing works
“In young adults, melatonin production at nighttime is typically around 10–80 μg [123].”
BackgroundWakasugi, M., Kazama, J. J., Narita, I., Iseki, K., Moriyama, T., Yamagata, K., Fujimoto, S., Tsuruya, K., Asahi, K., Konta, T., et al. (2014) · PLoS ONE · doi:10.1371/journal.pone.0108718 · Cited by 65 · see citing works
“Inadequate sleep may also modify eating patterns, thereby mediating or contributing to the observed relationship between sleep disturbance and obesity [13].”
BackgroundQuick, V., Shoff, S. M., Lohse, B., White, A. A., Horacek, T. M., & Greene, G. W. (2015) · Eating Behaviors · doi:10.1016/j.eatbeh.2015.06.012 · Cited by 63 · see citing works
“Other reports on sleep duration and eating behaviors strengthen our study findings (Kant and Graubard, 2014; Peuhkuri et al., 2012).”
Vincent, G. E., Jay, S. M., Sargent, C., Vandelanotte, C., Ridgers, N. D., & Ferguson, S. A. (2017) · Frontiers in Physiology · doi:10.3389/fphys.2017.00865 · Cited by 61 · see citing works
“Reciprocally, unhealthy diet behaviors are associated with shorter sleep duration and irregular sleeping patterns (Peuhkuri et al., 2012).”
BackgroundZuraikat, F. M., Makarem, N., St‐Onge, M., Xi, H., Akkapeddi, A., & Aggarwal, B. (2020) · Nutrients · doi:10.3390/nu12092830 · Cited by 61 · see citing works
“Results of small-scale trials demonstrate that supplementation with foods rich in melatonin, tryptophan, or other nutrients can impact parameters of sleep [9].”
BackgroundPlancoulaine, S., Reynaud, È., Forhan, A., Lioret, S., Heude, B., Charles, M.-A. A., Annesi‐Maesano, I., Bernard, J. Y., Botton, J., Charles, M.-A. A., et al. (2018) · Sleep Medicine · doi:10.1016/j.sleep.2018.03.030 · Cited by 61 · see citing works
“adults [41].”
Bei, B., Pinnington, D. M., Quin, N., Shen, L., Blumfield, M., Wiley, J. F., Drummond, S. P. A., Newman, L. K., & Manber, R. (2021) · Psychological Medicine · doi:10.1017/s0033291721001860 · Cited by 60 · see citing works
Jansen, E. C., Prather, A. A., & Leung, C. W. (2020) · Appetite · doi:10.1016/j.appet.2020.104748 · Cited by 59 · see citing works
Noorwali, E. A., Hardie, L. J., & Cade, J. E. (2019) · Nutrients · doi:10.3390/nu11061382 · Cited by 56 · see citing works
“Sleep disruption affects dietary intake [29,33,34] and dietary intake affects sleep [2,35,36].”
BackgroundHabitual Meat Consumption and Changes in Sleep Duration and Quality in Older Adults
Lana, A., Struijk, E. A., Arias‐Fernández, L., Graciani, A., Mesas, A. E., Rodríguez‐Artalejo, F., & López‐García, E. (2018) · Aging and Disease · doi:10.14336/ad.2018.0503 · Cited by 54 · see citing works
“The most prominent mechanism of the effect of high-protein diets on sleep could be related to two amino acids: tryptophan (TRP) and tyrosine (TYR) and their capacity to synthesize melatonin, serotonin and dopamine, which are involved in the sleep-wake cycle (36).”
BackgroundAssociation of Sleep Quality and Macronutrient Distribution: A Systematic Review and Meta-Regression
Sutanto, C. N., Wang, M. X., Tan, D., & Kim, J. E. (2020) · Nutrients · doi:10.3390/nu12010126 · Cited by 54 · see citing works
“Dietary protein (PRO) may also influence sleep by supplying the body with amino acid tryptophan (TRP), which is a potential sleep-promoting nutrient [11].”
BackgroundInfluentialNaja, F., Hasan, H. A., Khadem, S. H., Buanq, M. A., Al-Mulla, H. K., Aljassmi, A. K., & Faris, M. E. (2022) · Frontiers in Nutrition · doi:10.3389/fnut.2021.805955 · Cited by 54 · see citing works
“Among these, tryptophan, and foods containing tryptophan, melatonin, and phytonutrients were looked at as sleep-promoting foods linked to improved sleep outcomes (25, 26), with those foods triggering the synthesis of serotonin and melatonin counted among the most helpful in promoting sleep (27).”
BackgroundDietary patterns and sleep symptoms in Japanese workers: the Furukawa Nutrition and Health Study
Kurotani, K., Kochi, T., Nanri, A., Eguchi, M., Kuwahara, K., Tsuruoka, H., Akter, S., Ito, R., Pham, N. M., Kabe, I., et al. (2014) · Sleep Medicine · doi:10.1016/j.sleep.2014.09.017 · Cited by 53 · see citing works
“The 5-Hydroxytryptophan is an intermediate in this process, and is converted to serotonin by a pyridoxal 5′-dependent enzyme [27,32].”
BackgroundInfluentialMossavar‐Rahmani, Y., Weng, J. F., Wang, R., Shaw, P. A., Jung, M., Sotres‐Alvarez, D., Castañeda, S. F., Gallo, L. C., Gellman, M. D., Qi, Q., et al. (2017) · Journal of Sleep Research · doi:10.1111/jsr.12513 · Cited by 54 · see citing works
“Nuts are high in B vitamins such as folate, magnesium and fibre, nutrients that are associated with synthesis of serotonin and melatonin, which may influence sleep (Peuhkuri et al., 2012).”
BackgroundChung, N., Bin, Y. S., Cistulli, P. A., & Chow, C. M. (2020) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph17082677 · Cited by 50 · see citing works
“For instance, macronutrients such as the amino acid tryptophan and micronutrients such as group B vitamins are thought to promote sleep as both are required for the production of serotonin and melatonin [28], the neurotransmitters involved in sleep regulation.”
BackgroundSleep indices and eating behaviours in young adults: findings from Project EAT
Ogilvie, R. P., Lutsey, P. L., Widome, R., Laska, M. N., Larson, N., & Neumark‐Sztainer, D. (2017) · Public Health Nutrition · doi:10.1017/s1368980017003536 · Cited by 50 · see citing works
“However, limited evidence also suggests that nutrients that help synthesize serotonin may also promote sleep((62)).”
Koper, J. E. B., Troise, A. D., Loonen, L. M. P., Vitaglione, P., Capuano, E., Fogliano, V., & Wells, J. M. (2022) · Journal of Agricultural and Food Chemistry · doi:10.1021/acs.jafc.1c04145 · Cited by 50 · see citing works
Relationship between nutrition and sleep quality, focusing on the melatonin biosynthesis
Şanlıer, N., & Sabuncular, G. (2020) · Sleep and Biological Rhythms · doi:10.1007/s41105-020-00256-y · Cited by 51 · see citing works
“The effect of dietary fat on sleep duration is controversial [15].”
BackgroundInfluentialLin, J., Sun‐Waterhouse, D., & Cui, C. (2021) · Critical Reviews in Food Science and Nutrition · doi:10.1080/10408398.2021.1934813 · Cited by 49 · see citing works
Nuyujukian, D. S., Beals, J., Huang, H., Johnson, A., Bullock, A. K., Manson, S. M., & Jiang, L. (2016) · SLEEP · doi:10.5665/sleep.6216 · Cited by 48 · see citing works
Dai, Y., & Liu, J. (2020) · Nutrition Reviews · doi:10.1093/nutrit/nuaa103 · Cited by 51 · see citing works
“Two systematic reviews demonstrated that macro- and micronutrients, energy intake, and dietary pattern affect healthy sleep.(1,2) Observational studies have shown that higher proportions of carbohydrate and fat intake,(3) lower consumption of foods in the Mediterranean diet,(4) and deficiencies in micronutrients, incl…”
BackgroundNobarı, H., Azarian, S., Saedmocheshi, S., Valdés-Badilla, P., & García‐Calvo, T. (2023) · Heliyon · doi:10.1016/j.heliyon.2023.e19636 · Cited by 53 · see citing works
“CR can also be influenced by the timing and amount of meals (large portions and/or afternoon meals can potentially impair sleep due to the thermic action of digestion) [150].”
BackgroundInfluentialA Systematic Review, Meta-Analysis and Meta-Regression on the Effects of Carbohydrates on Sleep
Vlahoyiannis, A., Giannaki, C. D., Sakkas, G. K., Aphamis, G., & Andreou, E. P. (2021) · Nutrients · doi:10.3390/nu13041283 · Cited by 48 · see citing works
“Towards this direction, the findings of nutrient–sleep interactions show to be positive but are yet unverified, with unsettled biological mechanism explanations [16].”
BackgroundDietary Patterns and Insomnia Symptoms in Chinese Adults: The China Kadoorie Biobank
Yu, C., Shi, Z., Lv, J., Guo, Y., Bian, Z., Du, H., Chen, Y., Tao, R., Huang, Y., Chen, J., et al. (2017) · Nutrients · doi:10.3390/nu9030232 · Cited by 47 · see citing works
“Furthermore, intervention studies have shown that some nutrients, such as tryptophan (TRP), group B vitamins, minerals, and unrefined carbohydrates, were linked to sleep [11].”
BackgroundNajafi, S., Haghighat, S., Lahiji, M. R., Razmpoosh, E., Chamari, M., Abdollahi, R., Asgari, M., & Zarrati, M. (2018) · Nutrition and Cancer · doi:10.1080/01635581.2018.1527375 · Cited by 47 · see citing works
Strategies of Functional Foods Promote Sleep in Human Being
Zeng, Y., Yang, J., Du, J., Pu, X., Yang, X., ShuMing, Y., & Yang, T. (2015) · Current Signal Transduction Therapy · doi:10.2174/1574362410666150205165504 · Cited by 47 · see citing works
“neurotransmitter of the central nervous system and activation of GABA(A) receptors favors sleep [67].”
InfluentialCovid-19 Pandemisi: Karantina İçin Beslenme Önerileri
Eskici, G. (2020) · Anadolu Kliniği Tıp Bilimleri Dergisi · doi:10.21673/anadoluklin.722546 · Cited by 46 · see citing works
“Triptofan, karbonhidrat ve yağ alımını azaltan ve nöropeptit Y’yi inhibe eden serotonin yoluyla tokluk ve enerji alımının düzenlenmesinde rol oynar (16).”
The Association of Sleep Duration and Quality with Heart Rate Variability and Blood Pressure.
Sajjadieh, A., Shahsavari, A., Safaei, A., Penzel, T., Schoebel, C., Fietze, I., Mozafarian, N., Amra, B., & Kelishadi, R. (2020) · PubMed Central · Cited by 44 · see citing works
Sutanto, C. N., Xia, X., Heng, C. W., Tan, Y. S., Lee, D. P. S., Fam, J., & Kim, J. E. (2024) · Clinical Nutrition · doi:10.1016/j.clnu.2024.01.010 · Cited by 48 · see citing works
Patan, M. J., Kennedy, D. O., Husberg, C., Hustvedt, S. O., Calder, P. C., Middleton, B., Khan, J., Forster, J. S., & Jackson, P. A. (2021) · Nutrients · doi:10.3390/nu13010248 · Cited by 43 · see citing works
“Indeed, enzymatic transformation of serotonin to melatonin by aralkylamine N-acetyltransferase [26] was supported by DHA, via its positive effects on membrane fluidity [27] and serotonin levels in the prefrontal cortex [28], which might help modulate the transition between sleep and wakefulness [29].”
BackgroundAssociations between Blood Zinc Concentrations and Sleep Quality in Childhood: A Cohort Study
Ji, X., & Liu, J. (2015) · Nutrients · doi:10.3390/nu7075247 · Cited by 43 · see citing works
“In terms of micronutrients, the involvement of iron on sleep regulation is being increasingly investigated due to its possible role in regulating neurotransmitters essential to the intrinsic sleep processes [4,5].”
Personality, hedonic balance and the quality and quantity of sleep in adulthood
Allen, M. S., Magee, C., & Vella, S. A. (2016) · Psychology and Health · doi:10.1080/08870446.2016.1178745 · Cited by 43 · see citing works
Sleep quality is inversely related to body mass index among university students
Wang, J., Chen, Y., Jin, Y., Zhu, L., & Yao, Y. (2019) · Revista da Associação Médica Brasileira · doi:10.1590/1806-9282.65.6.845 · Cited by 45 · see citing works
Food Intake and Sleep Disorders in Children and Adolescents with Obesity
Calcaterra, V., Rossi, V., Tagi, V. M., Baldassarre, P., Grazi, R., Taranto, S., & Zuccotti, G. (2023) · Nutrients · doi:10.3390/nu15224736 · Cited by 41 · see citing works
“Therefore, foods that interfere with tryptophan availability and serotonin/melatonin synthesis may impair sleep regulation [36].”
BackgroundThe relationship between multiple sleep dimensions and obesity in adolescents: A systematic review
Gale, E. L., Williams, A. J., & Cecil, J. E. (2023) · Sleep Medicine Reviews · doi:10.1016/j.smrv.2023.101875 · Cited by 44 · see citing works
Dashti, H. S., Zuurbier, L. A., de Jonge, E. A., Voortman, T., Jacques, P. F., Lamon‐Fava, S., Scheer, F. A. J. L., Jong, J. C. K., Albert Hofman, D., Ordovás, J. M., et al. (2016) · Journal of Sleep Research · doi:10.1111/jsr.12397 · Cited by 40 · see citing works
“, 2007), and reports indicating that fruits, which contribute to simple carbohydrates, may promote sleep (Peuhkuri et al., 2012).”
BackgroundKhan, M. K. A., Faught, E. L., Chu, Y. L., Ekwaru, J. P., Storey, K., & Veugelers, P. J. (2016) · Journal of Sleep Research · doi:10.1111/jsr.12466 · Cited by 39 · see citing works
“Various aspects of the diet have been studied in relation to sleep (Kim et al., 2014; Lundahl and Nelson, 2015; Peuhkuri et al., 2012).”
BackgroundResultInfluentialWirth, M. D., Jessup, A., Turner‐McGrievy, G. M., Shivappa, N., Hurley, T. G., & Hébert, J. R. (2020) · SLEEP · doi:10.1093/sleep/zsaa093 · Cited by 40 · see citing works
“Certain vitamins, such as B12, can contribute to melatonin synthesis, and, therefore, improve sleep quality [72].”
BackgroundPourreza, S., Khademi, Z., Mirzababaei, A., Yekaninejad, M. S., Sadeghniiat‐Haghighi, K., Naghshi, S., & Mirzaei, K. (2021) · International Journal of Clinical Practice · doi:10.1111/ijcp.14429 · Cited by 38 · see citing works
Rostami, H., Parastouei, K., Samadi, M., Taghdir, M., & Eskandari, E. (2022) · BMC Psychiatry · doi:10.1186/s12888-022-03816-3 · Cited by 38 · see citing works
“In line with our findings, results of previous studies have investigated that higher intake of specific dietary components (fibers, minerals and vitamins) are associated with better sleep duration and quality and less sleep disorders [31, 32].”
ResultMilitary and veteran health behavior research and practice: challenges and opportunities
Haibach, J. P., Haibach, M. A., Hall, K. S. M., Masheb, R. M., Little, M. A., Shepardson, R. L., Dobmeyer, A. C., Funderburk, J. S., Hunter, C. L., Dundon, M., et al. (2016) · Journal of Behavioral Medicine · doi:10.1007/s10865-016-9794-y · Cited by 38 · see citing works
“Alcohol consumption can impair sleep (Ebrahim et al., 2013), whereas increased physical activity can improve sleep (Kredlow et al., 2015; McClain et al., 2014), and there is a bi-directional association between dietary behavior and sleep (Chaput, 2014; Peuhkuri et al., 2012).”
BackgroundKitano, N., Tsunoda, K., Tsuji, T., Osuka, Y., Jindo, T., Tanaka, K., & Okura, T. (2014) · BMC Geriatrics · doi:10.1186/1471-2318-14-118 · Cited by 37 · see citing works
“In fact, dairy products contain nutrients, particularly, tryptophan, a precursor to serotonin and melatonin, which play an important role in promoting sleep, including falling asleep [13].”
Cao, Y., Wittert, G., Taylor, A. W., Adams, R., & Shi, Z. (2016) · Nutrients · doi:10.3390/nu8040207 · Cited by 37 · see citing works
“Sleep can be regulated by various hormones that is induced by food intake through communications between hypothalamus and the brain [17].”
BackgroundAddictive Eating and Its Relation to Physical Activity and Sleep Behavior
Li, J., Pursey, K., Duncan, M. J., & Burrows, T. L. (2018) · Nutrients · doi:10.3390/nu10101428 · Cited by 37 · see citing works
“Firstly, studies and reviews have found that dietary components including vegetable, fish, caffeine, and confectionary intake [30], the type, amount and glycemic index (GI) of carbohydrates [31], the tryptophan quantity of foods [32], as well as behaviors such as skipping breakfast [30], have the potential to influenc…”
BackgroundWu, W. D., Zhao, A., Szeto, I. M., Wang, Y., Meng, L., Li, T., Zhang, J., Wang, M., Tian, Z., & Zhang, Y. (2019) · Food Science & Nutrition · doi:10.1002/fsn3.1050 · Cited by 37 · see citing works
“…0.168 Alcoholic drinks(ml/1,000 kcal) 0.0 (0.0, 3.8) 0.0 (0.0, 1.1) 0.225 aThe consumption of food groups was presented as median (P25‐P75), and differences between groups were compared using nonparametric test. an intermediary product of melatonin, regulate sleep cycle (Peuhkuri et al., 2012).”
MethodInfluentialHealthier dietary patterns are associated with better sleep quality among midlife Mexican women
Jansen, E. C., Stern, D., Monge, A., O'Brien, L. M., Lajous, M., Peterson, K. E., & López‐Ridaura, R. (2020) · Journal of Clinical Sleep Medicine · doi:10.5664/jcsm.8506 · Cited by 37 · see citing works
Bazyar, H., Javid, A. Z., Behbahani, H. B., Shivappa, N., Hébert, J. R., Khodaramhpour, S., Zadeh, S. K., & Aghamohammadi, V. (2021) · International Journal of Clinical Practice · doi:10.1111/ijcp.14061 · Cited by 36 · see citing works
Potential Mechanisms of Precision Nutrition-Based Interventions for Managing Obesity
Mehta, N. H., Huey, S. L., Kuriyan, R., Peña‐Rosas, J. P., Finkelstein, J. L., Kashyap, S. R., & Mehta, S. (2024) · Advances in Nutrition · doi:10.1016/j.advnut.2024.100186 · Cited by 36 · see citing works
“Recent epidemiological and experimental studies have highlighted how food choices that lead to diets high in fat and carbohydrates can lead to impaired circadian clocks with sleep impairment [54,55].”
BackgroundAgostini, A., Lushington, K., Kohler, M. J., & Dorrian, J. (2018) · Journal of Sleep Research · doi:10.1111/jsr.12682 · Cited by 37 · see citing works
López-Gil, J., Roman-Viñas, B., Aznar, S., & Tremblay, M. (2022) · Scandinavian Journal of Medicine & Science in Sports · doi:10.1111/sms.14132 · Cited by 30 · see citing works
Sleep Patterns, Eating Behavior and the Risk of Noncommunicable Diseases
Gomes, S., Ramalhete, C., Ferreira, I., Bicho, M., & Valente, A. (2023) · Nutrients · doi:10.3390/nu15112462 · Cited by 39 · see citing works
“…and memory, but also in the regulation of appetite and sleep, and its synthesis in the brain is considered critical since for this to occur, the availability of its precursor, the essential amino acid tryptophan, is necessary, and it can only be obtained by humans from the diet [10,62,63].”
BackgroundInsomnia symptoms as a cause of type 2 diabetes Incidence: a 20 year cohort study
Green, M. J., Espie, C. A., Popham, F., Robertson, T., & Benzeval, M. (2017) · BMC Psychiatry · doi:10.1186/s12888-017-1268-4 · Cited by 35 · see citing works
Effects of Vitamin B6 (Pyridoxine) and a B Complex Preparation on Dreaming and Sleep
Adventure-Heart, D. J., Madden, N. A., & Delfabbro, P. (2018) · Perceptual and Motor Skills · doi:10.1177/0031512518770326 · Cited by 35 · see citing works
“…synthesis of serotonin, and limited clinical evidence indicates that vitamin B1 may increase REM sleep, possibly by reducing the amount of tryptophan needed for conversion into niacin and thereby leaving more tryptophan available for serotonin synthesis (see Kennedy, 2016; Peuhkuri et al., 2012).”
BackgroundYoon, H.-S., Yang, J. J., Song, M., Lee, H.-W., Han, S., Lee, S., Choi, J., Lee, J., & Kang, D. (2015) · PLoS ONE · doi:10.1371/journal.pone.0123510 · Cited by 34 · see citing works
“Generally, short sleepers are assumed to engage in more irregular meals and frequent snacking [42].”
BackgroundRostami, H., Khayyatzadeh, S. S., Tavakoli, H., Bagherniya, M., Mirmousavi, S. J., Farahmand, S. K., Tayefi, M., Ferns, G. A., & Ghayour‐Mobarhan, M. (2019) · BMC Psychiatry · doi:10.1186/s12888-019-2220-6 · Cited by 34 · see citing works
The relationship between sleep duration, sleep quality and dietary intake in adults
Çakır, B., Kılınç, F. N., Uyar, G. Ö., Özenir, Ç., Ekici, E. M., & Karaismailoğlu, E. (2019) · Sleep and Biological Rhythms · doi:10.1007/s41105-019-00244-x · Cited by 34 · see citing works
“[42] also emphasized that the relationship between nutrient intake and sleep duration and quality is unclear in the literature.”
BackgroundLiang, H., Beydoun, H. A., Hossain, S. A., Maldonado, A. I., Zonderman, A. B., Kuczmarski, M. F., & Beydoun, M. A. (2020) · Nutrients · doi:10.3390/nu12051510 · Cited by 32 · see citing works
“It also plays a role in melatonin synthesis [64].”
Background
- Authors
- Peuhkuri, K., Sihvola, N., & Korpela, R.
- Affiliations
- University of Helsinki (FI)
- Corresponding author
- Peuhkuri, Katri
- Venue
- Nutrition Research
- Publisher
- Elsevier BV
- Published
- 2012-05
- Volume
- 32
- Issue
- 5
- Pages
- 309-319
- ISSN
- 0271-5317 (ISSN-L)
- OpenAlex
- W1976640730
- Cited by
- 470
- References
- 105
- Citations by year
- 2026: 22 · 2025: 46 · 2024: 45 · 2023: 47 · 2022: 45 · 2021: 62 · 2020: 64 · 2019: 32 · 2018: 27 · 2017: 20 · 2016: 20 · 2015: 13 · 2014: 18 · 2013: 8 · 2012: 1
- FWCI
- 1.89
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- Nutrition Research (publishedVersion)
- PubMed (publishedVersion)
- Funders
- Tekes
- Topics
- Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and related disorders
- Life Sciences › Neuroscience › Endocrine and Autonomic Systems › Circadian rhythm and melatonin
- Life Sciences › Neuroscience › Cognitive Neuroscience › Sleep and Wakefulness Research
- Keywords
- diet and sleep, sleep duration, sleep quality, tryptophan, serotonin, melatonin, milk, meal patterns, vegetable consumption, refined carbohydrates
- MeSH terms
- Diet, Humans, Melatonin, Serotonin, Sleep, Sleep Deprivation, Tryptophan
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