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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Hsu, W., Anderson, A., Rowles, W. M., Peters, K. E., Li, V., Stone, K. L., Ashbrook, L. H., Gelfand, A. A., & Bove, R. M. (2021) · Multiple Sclerosis Journal - Experimental Translational and Clinical · doi:10.1177/20552173211048756 · Cited by 20
“Diets rich in vegetables, fruits, vitamins and minerals could modify melatonin production.(38) Modifying lifestyle (e.”
BackgroundHuang, Y.-C., Wahlqvist, M. L., & Lee, M. (2013) · Journal of the American College of Nutrition · doi:10.1080/07315724.2013.848158 · Cited by 20
Hausenblas, H. A., Lynch, T., Hooper, S. L., Shrestha, A., Rosendale, D., & Gu, J. L. (2024) · Sleep Medicine X · doi:10.1016/j.sleepx.2024.100121 · Cited by 23
“Increased melatonin secretion leads to improved sleep onset [10].”
BackgroundBulman, A., D'Cunha, N. M., Marx, W., McKune, A. J., Jani, R., & Naumovski, N. (2021) · Beverages · doi:10.3390/beverages7020033 · Cited by 22
“The effects of milk consumption on sleep have been the subject of many studies for over 80 years, however, conflicting effects on sleep measures have been reported [39,145].”
BackgroundInfluentialBehbahani, H. B., Borazjani, F., Sheikhi, L., Amiri, R., Angali, K. A., Nejad, S. B., & Samadani, M. (2022) · Ethiopian Journal of Health Sciences · doi:10.4314/ejhs.v32i1.16 · Cited by 20
“Melatonin exerts a hypnotic effect through thermoregulatory mechanisms by lowering the core body temperature, reducing arousal and increasing sleep-propensity(37).”
BackgroundEffects of Dietary Carbohydrate Profile on Nocturnal Metabolism, Sleep, and Wellbeing: A Review
Mantantzis, K., Campos, V. C., Darimont, C., & Martin, F. (2022) · Frontiers in Public Health · doi:10.3389/fpubh.2022.931781 · Cited by 22
“Among the modifiable factors that can influence sleep quality, there is now emerging evidence suggesting that our diet and its impact on nocturnal changes in the metabolic regulation of hormone release can affect sleep parameters (12, 13).”
BackgroundInfluentialDhillon, V. S., Deo, P., Thomas, P., & Fenech, M. F. (2023) · International Journal of Molecular Sciences · doi:10.3390/ijms24020982 · Cited by 19
“Magnesium may also enhance melatonin secretion promoting sleep onset [22].”
BackgroundZhang, S., Liu, S., Wu, Q., Wang, Z.-H., Liu, H., Cui, D., Kuai, T.-T., You, L.-L., & Xiao, J. (2023) · Annals of Medicine · doi:10.1080/07853890.2023.2176541 · Cited by 20
“Recent evidence indicates that food and nutrients may also play a part in the etiology of this disorder among patients on maintenance HD [5 – 7].”
BackgroundDietary Inflammatory Index, Sleep Duration, and Sleep Quality: A Systematic Review
Coxon, C., Nishihira, J., & Hepsomali, P. (2024) · Nutrients · doi:10.3390/nu16060890 · Cited by 24
“…the benefits of fats; group B vitamins, magnesium, and l-tryptophan; foods containing tryptophan, melatonin, and phytonu-trients(e.g., cherries, kiwifruit, milk) [2–4]; and dietary patterns such as the Mediterranean-style diet [5] and/or a high-quality diet [6] on sleep duration and sleep quality.”
BackgroundSleep duration mediates the relationship between health behavior patterns and obesity
Kaar, J. L., Schmiege, S. J., Vadiveloo, M. K., Simon, S. L., & Tovar, A. (2018) · Sleep Health · doi:10.1016/j.sleh.2018.07.004 · Cited by 22
“Certain dietary behaviors, for example habitual snacking throughout the day and high caffeine consumption, have been associated with shorter sleep duration; conversely certain fruits and dairy products have been associatedwith improved sleep.(8) Physical activity (PA), particularly moderate-vigorous PA, has been assoc…”
BackgroundPapandreou, C., Camacho‐Barcia, L., García-Gavilán, J. F., Hansen, T. T., Hjorth, M. F., Halford, J. C. G., Salas‐Salvadó, J., Sjödin, A. M., & Bulló, M. (2019) · SLEEP · doi:10.1093/sleep/zsz030 · Cited by 21
Toward an Integrated Consideration of 24 h Movement Guidelines and Nutritional Recommendations
Fournier, E., Łuszczki, E., Isacco, L., Chanséaume, E., Gryson, C., Chambrier, C., Drapeau, V., Chaput, J., & Thivel, D. (2023) · Nutrients · doi:10.3390/nu15092109 · Cited by 19
“It modulates the gut microbiota [67], sleep duration and quality [68], metabolic status [69] and plays a key role in cardiovascular diseases [70].”
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“Differences in the dietary behaviors between short sleepers and others may result from the fact that short sleep duration as well as disrupted sleep lead to emotional stress, impaired decision-making, and increased reward sensitivity to calorie-dense foods [24], especially among obese individuals [23].”
BackgroundDietary patterns and sleep disorders in Mexican adults from a National Health and Nutrition Survey
Pineda, E. B. G., Martínez‐Tapia, B., Rodríguez‐Ramírez, S., Guerrero‐Zúñiga, S., Pérez‐Padilla, R., & Shamah‐Levy, T. (2021) · Journal of Nutritional Science · doi:10.1017/jns.2021.24 · Cited by 18
“They tend to consumemore energy-rich foods, calories, fats, refined carbohydrates and snacks, and fewer proteins, fruits and vegetables((27,28)).”
BackgroundHeybeli, C., Soysal, P., Oktan, M. A., Smith, L., Çelik, A., & Kazancıoğlu, R. (2021) · Aging Clinical and Experimental Research · doi:10.1007/s40520-021-01966-0 · Cited by 18
Systematic Review of Dietary Interventions Targeting Sleep Behavior
Knowlden, A. P., Hackman, C., & Sharma, M. (2016) · The Journal of Alternative and Complementary Medicine · doi:10.1089/acm.2015.0238 · Cited by 19
“14,15,26 Sensor monitors are relatively noninvasive and provide objective sleep data and should be used in future free-living interventions.”
Preventing Weight Gain Improves Sleep Quality Among Black Women: Results from a RCT
Steinberg, D., Christy, J., Batch, B. C., Askew, S., Moore, R. H., Parker, P., & Bennett, G. G. (2017) · Annals of Behavioral Medicine · doi:10.1007/s12160-017-9879-z · Cited by 18
“First, evidence suggests a strong association between sleep and diet, (61, 62) but it is not clear whether insufficient sleep leads to consumption of calorie dense, nutritionally deficient foods or if a healthy diet improves sleep.”
BackgroundME/CFS: A Primer for Clinical Practitioners
Friedburg, F., Bateman, L., Bested, A. C., Davenport, T. E., Friedman, K. J., Gurwitt, A., Jason, L. A., Lapp, C. W., Stevens, S. R., Underhill, R. A., et al. (2012) · Scholarly Commons (University of the Pacific) · Cited by 18
Wu, H., Li, H., Li, X., Su, W., Tang, H., Yang, J., Deng, Z., Xiao, L.-H., & Yang, L. (2022) · Frontiers in Public Health · doi:10.3389/fpubh.2022.876298 · Cited by 17
“This risk may be due to the increased stress from the ongoing COVID-19 pandemic and academic expectations (40, 41).”
BackgroundHibi, M. (2023) · Nutrients · doi:10.3390/nu15051257 · Cited by 19
Yao, L., Liang, K., Huang, L., Xiao, J., Zhou, K., Chen, S., & Chi, X. (2024) · Nutrients · doi:10.3390/nu16152470 · Cited by 21
“These findings can be attributed to the fact that certain foods are abundant in nutrients that have sleep-enhancing characteristics [59,60].”
BackgroundPapazisis, Z., Nikolaidis, P. Τ., & Trakada, G. (2021) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph18147292 · Cited by 16
“Previous data also suggest that PA and diet improve sleep, and are often proposed as modifiable, non-pharmacologic treatments for sleep complains [21,22].”
BackgroundTiming and Composition of Last Meal before Bedtime Affect Sleep Parameters of Night Workers
Nogueira, L. F. R., Pellegrino, P., Cipolla‐Neto, J., Moreno, C. R. D. C., & Marqueze, E. C. (2021) · Clocks & Sleep · doi:10.3390/clockssleep3040038 · Cited by 16
“In addition to nutrients, mealtimes can also affect sleep through circadian changes responsible for hormonal regulation of the central and metabolic nervous system [16].”
BackgroundEating habits matter for sleep difficulties in children and adolescents: A cross-sectional study
Zhao, Y., Qu, D., Liang, K., Bao, R., & Chen, S. (2023) · Frontiers in Pediatrics · doi:10.3389/fped.2023.1108031 · Cited by 20
“Additionally, fruits and vegetables are rich in fiber, vitamins, and minerals, and high intake of these nutrients has been linked to better sleep quality (34, 44, 46).”
BackgroundBouloukaki, I., Lampou, M., Raouzaiou, K. M., Lambraki, E., Schiza, S. E., & Tsiligianni, I. (2023) · Healthcare · doi:10.3390/healthcare11233026 · Cited by 17
“More specifically, macronutrients appear to play a role in modulating neurotransmitter levels and impacting intrinsic sleep mechanisms, ultimately influencing sleep patterns [17,18].”
BackgroundDreams of the Rarebit Fiend: food and diet as instigators of bizarre and disturbing dreams
Nielsen, T., & Powell, R. A. (2015) · Frontiers in Psychology · doi:10.3389/fpsyg.2015.00047 · Cited by 19
“ORIGINAL RESEARCH ARTICLE published: 17 February 2015 doi: 10.3389/fpsyg.2015.00047 Dreams of the Rarebit Fiend: food and diet as instigators of bizarre and disturbing dreams”
BackgroundInfluentialParkinson’s Disease: No Milk Today?
Kistner, A., & Krack, P. (2014) · Frontiers in Neurology · doi:10.3389/fneur.2014.00172 · Cited by 16
“Furthermore, in many Western countries, milk is traditionally considered as a sleep-inducing beverage and could be consumed – because of its content in melatonin or just on belief – by people suffering from sleep disorders (28), which are frequent in pre-motor PD (29).”
Hong, K., Park, Y., & Suh, H. J. (2016) · Life Sciences · doi:10.1016/j.lfs.2016.02.086 · Cited by 16
Noorwali, E. A., Hardie, L. J., & Cade, J. E. (2018) · Sleep Science and Practice · doi:10.1186/s41606-018-0032-0 · Cited by 17
Hemiö, K., Lindström, J., Peltonen, M., Härmä, M., Viitasalo, K., & Puttonen, S. (2020) · Public Health Nutrition · doi:10.1017/s1368980020000063 · Cited by 17
“A varied diet with nutritious foods such as fresh fruits, vegetables, whole grains and certain low-fat protein sources improves sleep(46).”
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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