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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A practical nutritional guideline to manage neuroendocrine neoplasms through chronotype and sleep
Muscogiuri, G., Zanata, I., Barrea, L., Cozzolino, A., Filice, E., Messina, E., Colao, A., & Faggiano, A. (2022) · Critical Reviews in Food Science and Nutrition · doi:10.1080/10408398.2022.2047882 · Cited by 8
Kinugawa, A., Kusama, T., Takeuchi, K., Aida, J., Kiuchi, S., Katagiri, R., Hikichi, H., Sasaki, S., Kondo, K., & Osaka, K. (2023) · Sleep Medicine · doi:10.1016/j.sleep.2023.09.027 · Cited by 7
Soprovich, A., Bottorff, J. L., Wozniak, L., Oliffe, J. L., Seaton, C. L., Duncan, M. J., Caperchione, C. M., Ellehoj, E. R., & Johnson, S. T. (2021) · Behavioral Sleep Medicine · doi:10.1080/15402002.2021.1909594 · Cited by 7
“Employers can also promote sleep health by providing a variety of quality healthy foods to employees (e.g., access to breakfast-appropriate foods for employees about to start night shift) (Peuhkuri et al., 2012), and through the promotion of physical activity (Loprinzi & Edwards, 2015).”
BackgroundRelationship between dietary diversity and sleep quality: a Chinese community-based study
Wang, X., Luo, D., Li, T., Li, Y., Deng, S., & Rong, S. (2024) · Sleep And Breathing · doi:10.1007/s11325-024-03006-3 · Cited by 6
“In addition, the intake of specific supplements such as B vitamins and magnesium can also play a role in improving sleep quality [15–18].”
Thévoz, G., Phillips, N. E., Rebeaud, J., Lim-Dubois-Ferriere, P., Revaz, A., Gauthier-Jaques, A., Théaudin, M., Pasquier, R. D., Panda, S., Pot, C., et al. (2024) · Multiple Sclerosis and Related Disorders · doi:10.1016/j.msard.2024.105808 · Cited by 6
Chang, C., Tsai, I., Yang, C., Liu, W., & Yang, C. (2024) · Clinical Nutrition · doi:10.1016/j.clnu.2024.10.039 · Cited by 6
Sleep and nutrition for athletes. The Nutrition Society, Scottish Section Conference 2024
Doherty, R., Madigan, S. M., Warrington, G. D., & Ellis, J. G. (2024) · Proceedings of The Nutrition Society · doi:10.1017/s0029665124007535 · Cited by 9
The Mechanisms of Magnesium in Sleep Disorders
He, C., Wang, B., Chen, X.-Y., Xu, J.-C., Yang, Y.-X., & Yuan, M. (2025) · Nature and Science of Sleep · doi:10.2147/nss.s552646 · Cited by 8
“31,37 Magnesium in the Conduction of Ca² + and K + Ion Channels As a calcium antagonist, magnesium assumes a critical role in sleep regulation.”
Gao, Y., & Wang, L. (2024) · Frontiers in Nutrition · doi:10.3389/fnut.2024.1382068 · Cited by 7
“…can impact sleep through various mechanisms such as circulating gut hormones, stimulating the production of serotonin and melatonin, acting on GABAergic or serotonergic neurons, or other unidentified mechanisms such as the bioactive peptides and the nonprotein nitrogen fraction of diet (59, 60).”
BackgroundGilley, K. N., Fenton, J. I., Zick, S. M., Li, K., Wang, L., Marder, W., McCune, W. J., Jain, R., Herndon-Fenton, S. J., Hassett, A. L., et al. (2024) · Frontiers in Immunology · doi:10.3389/fimmu.2024.1459297 · Cited by 5
The different roles of Griffonia simplicifolia in the treatment of depression: a narrative review
Ribas, R. D. M. G., de Oliveira, D. C. L., da Silva, P. C., Martins, H. A. D. L., de Moraes, J. G., da Silva, M. P., Ribas, V. R., Calafange, C. D. O. M., Toscano, A. E., & Manhães‐de‐Castro, R. (2021) · International Journal of Complementary & Alternative Medicine · doi:10.15406/ijcam.2021.14.00553 · Cited by 6
Yıldız, S., Heybeli, C., Smith, L., Soysal, P., & Kazancıoğlu, R. (2023) · International Urology and Nephrology · doi:10.1007/s11255-023-03540-1 · Cited by 6
“Melatonin is a circulating neurohormone that is mainly secreted at night and is produced from tryptophan, an essential amino acid [28].”
BackgroundLiu, Q., Shan, Q., & Rehman, Z. U. (2024) · Nutritional Neuroscience · doi:10.1080/1028415x.2024.2303217 · Cited by 6
“Animal studies have shown the potential role of DHA in regulating endogenous melatonin production [40 – 42], which contributes to the regulation of circadian rhythms and the improvement of sleep organization [43].”
Reis-Canaan, J. C., Canaan, M. M., Costa, P. D., Juliatte, T. D. P. R., Pereira, M. C. A., Castelo, P. M., Pardi, V., Murata, R. M., & Pereira, L. J. (2021) · Nutrients · doi:10.3390/nu13072260 · Cited by 7
“However, melatonin secretion is influenced by light exposure, and its relationship with sleep quality and CT is not linear [83].”
Backgroundda Silva, E. C., Carneiro, J. R., Viola, P. C. D. A. F., Confortin, S. C., & da Sílva, A. A. M. (2022) · Nutrients · doi:10.3390/nu14235180 · Cited by 6
“Thus, individuals who consume caloric foods [10] are more likely to sleep less.”
BackgroundInfluentialEl rol de la nutrición en la enfermedad por coronavirus 2019 (COVID-19)
Romo-Romo, A., Reyes‐Torres, C. A., Janka-Zires, M., & Almeda‐Valdés, P. (2020) · Revista Mexicana de Endocrinología Metabolismo y Nutrición · doi:10.24875/rme.20000060 · Cited by 6
Nutrition agenda during the era of the COVID-19 pandemic
Lee, M. (2021) · Journal of Nutrition and Health · doi:10.4163/jnh.2021.54.1.1 · Cited by 6
“정신적인 스트레스는 수면장애를 일으켜 개인의 주 활동 시간 중심의 크로노타입 (chronotype)을 바꾸며 아울러 정신적 안정을 주는 단 음식을 선호하게 되고 체중증가로 이어지는 악 순환 사이클을 형성한다 [17].”
Diet and sleep quality in chilean university students
Ordóñez, Y., Saavedra-Clarke, S., Reyes, S., Crovetto, M., Valladares, M., Espinoza, V., Barría, C. M., Barria, M. A. C., & Durán‐Agüero, S. (2024) · International Journal of Adolescent Medicine and Health · doi:10.1515/ijamh-2024-0120 · Cited by 5
Dickinson, D. L., Kakoschke, N., & Drummond, S. P. A. (2025) · Scientific Reports · doi:10.1038/s41598-025-08289-4 · Cited by 6
Alghamdi, N. A., & Almasaudi, A. S. (2025) · Frontiers in Nutrition · doi:10.3389/fnut.2025.1664739 · Cited by 7
“This likely reflects the vitamins, antioxidants, and tryptophan content that support serotonin and melatonin synthesis (40, 41).”
Healthy Sleep Leads to Improved Nutrition and Exercise in College Females
Adams, S. K., Dimond, E. S., Delmonico, M. J., Sylvester, E., Accetta, C., Domos, C., & Lofgren, I. E. (2020) · Topics in Clinical Nutrition · doi:10.1097/tin.0000000000000206 · Cited by 5
von Ash, T., Sanapo, L., Bublitz, M. H., Bourjeily, G. R., Salisbury, A. L., Petrillo, S., & Risica, P. M. (2023) · Nutrients · doi:10.3390/nu15092166 · Cited by 5
“have the potential to negatively impact sleep [40].”
BackgroundFood Insecurity and Sleep-Related Problems in Adolescents: Findings from the EHDLA Study
de Camargo, É. M., Gutiérrez‐Espinoza, H., & López‐Gil, J. F. (2024) · Nutrients · doi:10.3390/nu16121960 · Cited by 5
“The intake of certain nutrients can also have an impact on sleep quality by controlling the production of serotonin and melatonin [35].”
BackgroundInfluentialSleep quality in children and adolescents with attention-deficit and hyperactivity disorder
Miniksar, D. Y., & Özdemi̇r, M. (2021) · Archives de Pédiatrie · doi:10.1016/j.arcped.2021.09.017 · Cited by 5
Bakırhan, H., Bakırhan, Y. E., & Yaşar, G. (2022) · Nutrition & Food Science · doi:10.1108/nfs-02-2022-0037 · Cited by 8
Pokarowski, M., Kędra, M., Piwińska, J., Kurek, K., Szczygieł, K., Denysiuk, P., & Popiołek-Kalisz, J. (2023) · Nutrients · doi:10.3390/nu15153354 · Cited by 7
“Omega-3 fatty acids are involved in the conversion of serotonin to melatonin, which can improve sleep quality [54].”
BackgroundJavaheri, F. S. H., Ostadrahimi, A., Nematy, M., Arabi, S. M., & Amini, M. (2023) · Health Science Reports · doi:10.1002/hsr2.1699 · Cited by 6
“14 Furthermore, due to their effects on serotonin and melatonin production and secretion, there is an interest in amino acids, especially tryptophan, as soporific nutrients.”
BackgroundInfluentialPotts, K. S., Gustat, J., Wallace, M. E., Ley, S. H., Qi, L., & Bazzano, L. (2024) · Nutrition Journal · doi:10.1186/s12937-024-01033-0 · Cited by 7
Noise and sleep quality: study among physical education instructors
Silva, L. F., & Carnevali, M. D. P. (2020) · journal of physical education · doi:10.4025/jphyseduc.v31i1.3136 · Cited by 5
The effect of nocturnal “meat” versus “vegetarian” dinners on sleep quality and daily functioning
Green, A., Sher, S., Siri, N., Niv, M., & Dagan, Y. (2020) · Sleep And Breathing · doi:10.1007/s11325-020-02148-4 · Cited by 5
Food Craving and Its Associated Factors during COVID-19 Outbreak in Brazil
Oliveira, L. A., Lúcia, C. M. D., Rezende, F. A. C., Ferreira, L. G., Anastácio, L. R., Souza, T. C. D. M., Daniel, M. M., & Liboredo, J. C. (2022) · American Journal of Health Education · doi:10.1080/19325037.2022.2071360 · Cited by 5
“a precursor to the neurotransmitter serotonin and hormone melatonin.(65) Tryptophan is involved in regulating satiety and caloric intake via serotonin and melatonin,”
BackgroundInfluentialZapata‐Lamana, R., Ibarra-Mora, J., Carrasco‐Marín, F., Durán‐Agüero, S., Cuevas-Aburto, J., Parra-Rizo, M. A., & Cigarroa, I. (2023) · Children · doi:10.3390/children10091499 · Cited by 5
“Accumulating scientific evidence suggests that dietary components possess the potential to influence and even predict sleep outcomes, both within individuals who are in good health and those presenting clinical conditions [19–21].”
Uddin, N., Acter, T., Rashid, M. H., Chowdhury, A. I., & Jahan, E. A. (2023) · Health Science Reports · doi:10.1002/hsr2.1562 · Cited by 4
“bananas, cherries, oats milk, and dairy products, at dinner can support sound sleep.(167) 14 of 19 | UDDIN ET AL.”
BackgroundDoglikuu, B. D., Djazayery, A., Mirzababaei, A., Sajjadi, S. F., Badruj, N., & Mirzaei, K. (2021) · Iranian Journal of Public Health · doi:10.18502/ijph.v50i7.6635 · Cited by 6
“Complex association exist between dietary patterns and sleep quality for depression (8).”
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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