The DOI matches its Crossref record; 105 of the 105 references it cites were found in a registry or an index.
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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In the citing paper
“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]
In the citing paper
“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]
In the citing paper
“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]
In the citing paper
“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]
In the citing paper
“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]
In the citing paper
“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]
In the citing paper
“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]
In the citing paper
“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]
In the citing paper
“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]
In the citing paper
“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]
In the citing paper
“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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“However, limited evidence also suggests that nutrients that help synthesize serotonin may also promote sleep((62)).”
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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 61
“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
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
Dai, Y., & Liu, J. (2020) · Nutrition Reviews · doi:10.1093/nutrit/nuaa103 · Cited by 51
“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 59
“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
“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
“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
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
“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
“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
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
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
“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
“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
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
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 49
“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 46
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
“, 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
“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 41
“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 42
Rostami, H., Parastouei, K., Samadi, M., Taghdir, M., & Eskandari, E. (2022) · BMC Psychiatry · doi:10.1186/s12888-022-03816-3 · Cited by 38
“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
“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
“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
“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 42
“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
“…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
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 37
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 41
“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
López‐Gil, J. F., Román‐Viñas, B., Aznar, S., & Tremblay, M. S. (2022) · Scandinavian Journal of Medicine and Science in Sports · doi:10.1111/sms.14132 · Cited by 34
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 43
“…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 36
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
“…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
“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
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
“[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
“It also plays a role in melatonin synthesis [64].”
Background
Metadata
- 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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