Sleep and Nutrition Interactions: Implications for Athletes

In the paper

“Sleep disturbances and short sleep duration are behavioural risk factors for inflammation, associated with increased risk of illness and disease, which can be modified to promote sleep health.”

What the sources say

• Not checked yetcites [18] Irwin, 2016, Sleep disturbance, sleep duration, and inflammation: A systematic review and meta-analysis of cohort studies and experimental sleep deprivation, Biol. Psychiatry source
• Not checked yetcites [42] Hirshkowitz, 2015, National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary, Sleep Health source

In the paper

“Sleep has been shown to have a restorative effect on the immune system, the endocrine system, facilitate the recovery of the nervous system and metabolic cost of the waking state and has an integral role in learning, memory and synaptic plasticity, all of which can impact both athletic recovery and performance.”

What the sources say

• Not checked yetcites [18] Irwin, 2016, Sleep disturbance, sleep duration, and inflammation: A systematic review and meta-analysis of cohort studies and experimental sleep deprivation, Biol. Psychiatry source
• Not checked yetcites [19] Frank, 2006, The mystery of sleep function: Current perspectives and future directions, Rev. Neurosci. source

In the paper

“Caffeine consumption can lead to poor sleep which, in turn, can lead to increased caffeine consumption.”

In the paper

“Nutrition support needs to be periodised in relation to the demands of the athlete’s daily training and overall nutritional goals [36].”

What the sources say

• Not checked yetcites [36] Thomas, 2016, American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance, Med. Sci. Sports Exerc.

In the paper

“Sleep deprivation adversely affects glucose metabolism and neuroendocrine function which can affect carbohydrate metabolism, appetite, energy intake and protein synthesis [1].”

What the sources say

• Not checked yetcites [1] Halson, 2014, Sleep in elite athletes and nutritional interventions to enhance sleep, Sports Med. source

In the paper

“Training adaptations and recovery can be maximised by optimal nutrition practices or impaired by suboptimal nutrition practices [36,37,38].”

What the sources say

• Not checked yetcites [36] Thomas, 2016, American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance, Med. Sci. Sports Exerc.
• Not checked yetcites [37] Jeukendrup, 2017, Periodized Nutrition for Athletes, Sports Med. source
• Not checked yetcites [38] Close, 2016, New strategies in sport nutrition to increase exercise performance, Free Radic. Biol. Med. source

In the paper

“Short sleep duration (< 7 h per night) was associated with increased IL-6 (ES: 0.29 (0.05–0.52)), while long sleep duration (> 8 h per night) was also associated with increased IL-6 (ES: 0.11 (0.02–0.20)) but also increased CRP (ES: 0.17 (0.01–0.34)) [18].”

What the sources say

• Not checked yetcites [18] Irwin, 2016, Sleep disturbance, sleep duration, and inflammation: A systematic review and meta-analysis of cohort studies and experimental sleep deprivation, Biol. Psychiatry source

In the paper

“Sleep also has a pivotal role to play in performance, training adaptations and recovery [1,18].”

What the sources say

• Not checked yetcites [1] Halson, 2014, Sleep in elite athletes and nutritional interventions to enhance sleep, Sports Med. source
• Not checked yetcites [18] Irwin, 2016, Sleep disturbance, sleep duration, and inflammation: A systematic review and meta-analysis of cohort studies and experimental sleep deprivation, Biol. Psychiatry source

In the paper

“Research has demonstrated that sleep disturbance (i.e. insomnia) and extremes of sleep durations affect risk factors of inflammatory disease and contribute to all-cause mortality [18,22].”

What the sources say

• Not checked yetcites [18] Irwin, 2016, Sleep disturbance, sleep duration, and inflammation: A systematic review and meta-analysis of cohort studies and experimental sleep deprivation, Biol. Psychiatry source
• Not checked yetcites [22] Vgontzas, 2013, Insomnia with objective short sleep duration: The most biologically severe phenotype of the disorder, Sleep Med. Rev. source

In the paper

“caffeine (increased sleep onset latency, reduced total sleep duration and reduced sleep quality) [39]”

What the sources say

• Not checked yetcites [39] Tahara, 2014, Chrono-biology, Chrono-pharmacology and Chrono-nutrition, J. Pharmacol. Sci. source

In the paper

“The classic view of sleep is that it is a recovery process, with the circadian system regulating feelings of sleepiness and wakefulness throughout the day [28].”

What the sources say

• Not checked yetcites [28] Samuels, 2016, The Athlete Sleep Screening Questionnaire: A new tool for assessing and managing sleep in elite athletes, Br. J. Sports Med. source

In the paper

“The focus of ‘training’ nutrition is to promote adaptations while the focus of ‘competition’ nutrition is optimal performance [36].”

What the sources say

• Not checked yetcites [36] Thomas, 2016, American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance, Med. Sci. Sports Exerc.

In the paper

“Sleep disturbances and inadequate sleep duration have been reported in athletic populations.”

What the sources say

• Not checked yetcites [32] Tuomilehto, 2017, Sleep of professional athletes: Underexploited potential to improve health and performance, J. Sports Sci. source
• Not checked yetcites [33] Erlacher, 2011, Sleep habits in German athletes before important competitions or games, J. Sports Sci. source
• Not checked yetcites [15] Venter, 2012, Role of sleep in performance and recovery of athletes: A review article, South Afr. J. Res. Sport Phys. Educ. Recreat.

In the paper

“Similarly, a meta-analysis of sleep duration and all-cause mortality demonstrated a U-shaped association, whereby long sleep (> 8 h per night) has a 30% (RR: 1.30 (1.22–1.38)) greater risk while short sleep (<7 h per night) has a 12% (RR: 1.12 (1.06–1.18)) greater risk compared to normal sleep reference (7–8 h per night) [25].”

What the sources say

• Not checked yetcites [25] Cappuccio, 2010, Sleep duration and all-cause mortality: A systematic review and meta-analysis of prospective studies, Sleep source

In the paper

“The relationship between sleep, performance and recovery can be viewed in terms of 3 key factors that affect the recuperative outcome: Sleep length (total sleep duration; hours/night, plus naps)Sleep quality (i.e., the experience and perceived adequacy of sleep)Sleep phase (circadian timing of sleep) [28].”

What the sources say

• Not checked yetcites [28] Samuels, 2016, The Athlete Sleep Screening Questionnaire: A new tool for assessing and managing sleep in elite athletes, Br. J. Sports Med. source

In the paper

“While a similar study found that 66% (n = 416) of elite German athletes (n = 632) reported pre-competition insomnia symptomology including difficulty falling asleep, waking during the night and early final waking times [33].”

What the sources say

• Not checked yetcites [33] Erlacher, 2011, Sleep habits in German athletes before important competitions or games, J. Sports Sci. source

In the 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].”

What the sources say

• Not checked yetcites [40] Peukhuri, 2012, Diet promotes sleep duration and quality, Nutr. Res. source

In the paper

“Caffeine increases the state of alertness, antagonising adenosine receptors, which also leads to a reduction in the inclination to sleep [39].”

What the sources say

• Not checked yetcites [39] Tahara, 2014, Chrono-biology, Chrono-pharmacology and Chrono-nutrition, J. Pharmacol. Sci. source

In the paper

“Muscle fatigue or soreness may adversely affect sleep, with inflammatory cytokines linked to disruption of normal sleep [29].”

What the sources say

• Not checked yetcites [29] Hausswirth, 2014, Evidence of disturbed sleep and increased illness in overreached endurance athletes, Med. Sci. Sports Exerc. source

In the paper

“Sleep deprivation is associated with increased catabolic and reduced anabolic hormones which results in impaired muscle protein synthesis [31], blunting training adaptations and recovery.”

What the sources say

• Not checked yetcites [31] Dattilo, 2011, Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis, Med. Hypotheses source

In the paper

“Alcohol consumption has been associated with poorer sleep quality and quantity, reduced REM sleep and increased sleep disturbance in the second half of the sleep bout [41].”

What the sources say

• Not checked yetcites [41] Roehrs, 2001, Sleep, sleepiness, and alcohol use, Alcohol. Res. Health

In the paper

“Tryptophan is an essential amino acid that is a precursor to serotonin and melatonin, which can cross the blood-brain barrier by competing for transport with other LNAA [1].”

What the sources say

• Not checked yetcites [1] Halson, 2014, Sleep in elite athletes and nutritional interventions to enhance sleep, Sports Med. source

In the paper

“Insulin influences the transport of tryptophan across the blood brain barrier after a carbohydrate rich meal, as it is an anabolic agent it also facilitates the uptake of LNAA by muscle [26].”

What the sources say

• Not checked yetcites [26] Golem, 2014, An integrative review of sleep for nutrition professionals, Adv. Nutr. source

In the paper

“Similar to nutrition, sleep disturbances (difficulty initiating or maintain sleep) and sleep deprivation (not getting enough sleep) are risk factors for inflammation [18,42], which can be treated or managed to promote recovery and/or performance.”

What the sources say

• Not checked yetcites [18] Irwin, 2016, Sleep disturbance, sleep duration, and inflammation: A systematic review and meta-analysis of cohort studies and experimental sleep deprivation, Biol. Psychiatry source
• Not checked yetcites [42] Hirshkowitz, 2015, National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary, Sleep Health source

In the paper

“Since endogenous melatonin influences core temperature facilitating sleep, increased exogenous melatonin could affect changes in core temperature improving sleep quality [50].”

What the sources say

• Not checked yetcites [50] Howatson, 2012, Effect of tart cherry juice (Prunus Cerasus) on melatonin levels and enhanced sleep quality, Eur. J. Nutr. source

In the paper

“For sleep to have a restorative effect on the body, it must be of adequate duration which is dependent on age [28,42].”

What the sources say

• Not checked yetcites [28] Samuels, 2016, The Athlete Sleep Screening Questionnaire: A new tool for assessing and managing sleep in elite athletes, Br. J. Sports Med. source
• Not checked yetcites [42] Hirshkowitz, 2015, National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary, Sleep Health source

In the 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].”

What the sources say

• Not checked yetcites [40] Peukhuri, 2012, Diet promotes sleep duration and quality, Nutr. Res. source

In the paper

“The ratio of tryptophan:LNAA in the blood is vital to the transport of tryptophan into the brain and can be increased through consumption of tryptophan, a high carbohydrate/low protein diet or α-lactalbumin (whey derived protein) [43].”

What the sources say

• Not checked yetcites [43] Silber, 2010, Effects of tryptophan loading on human cognition, mood, and sleep, Neurosci. Biobehav. Rev. source

In the paper

“Ingestion of melatonin affects sleep propensity and has hypnotic effects enhancing sleep quality and duration, pharmacological melatonin can be used to manipulate circadian timing [49].”

What the sources say

• Not checked yetcites [49] Collin, 2010, Melatonin: Action as antioxidant and potential applications in human disease and aging, Toxicology source

In the paper

“A dose response relationship was not evident as the 0.3 mg dose, which is similar to endogenous melatonin concentrations, was as effective as the 1 mg dose when administered at 6:00 pm or 8:00 pm.”

What the sources say

• Not checked yetcites [52] Pires, 2001, Acute effects of low doses of melatonin on the sleep of young healthy subjects, J. Pineal Res. source

In the paper

“Melatonin is a hormone secreted by the pineal gland, that has displayed sedative effects [48,49].”

What the sources say

• Not checked yetcites [48] Ramis, 2015, Protective effects of melatonin and mitochondria-targeted antioxidants against oxidative stress: A review, Curr. Med. Chem. source
• Not checked yetcites [49] Collin, 2010, Melatonin: Action as antioxidant and potential applications in human disease and aging, Toxicology source

In the paper

“However, the impact was time dependent as a 0.3 mg dose increased sleep onset latency when consumed at 9:00 pm (0.3 mg 25.1 ± 10.5 min; 1 mg 12.1 ± 7.4 min; Placebo 8.8 ± 4 min) and there was no evidence of an effect when the 1 mg dose was administered at 9:00 pm [52].”

What the sources say

• Not checked yetcites [52] Pires, 2001, Acute effects of low doses of melatonin on the sleep of young healthy subjects, J. Pineal Res. source

In the paper

“Carbohydrates affect plasma tryptophan:LNAA ratio and may compliment the sleep enhancing effect of consuming tryptophan rich protein [40].”

What the sources say

• Not checked yetcites [40] Peukhuri, 2012, Diet promotes sleep duration and quality, Nutr. Res. source

In the paper

“Sleep recommendations particularly the amount of sleep required, change over the lifespan from adolescents (8–10 h), adults (7–9 h), and older adults (7–8 h) [42].”

What the sources say

• Not checked yetcites [42] Hirshkowitz, 2015, National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary, Sleep Health source

In the paper

“It has been suggested that the internal clock can be altered by changing the timing and nature of food intake [39].”

What the sources say

• Not checked yetcites [39] Tahara, 2014, Chrono-biology, Chrono-pharmacology and Chrono-nutrition, J. Pharmacol. Sci. source

In the paper

“Conversion to serotonin is dependent on sufficient precursor availability in the brain, an increase in brain tryptophan occurs when the ratio of free tryptophan to branched chain amino acids increases, following tryptophan conversion to serotonin, melatonin is produced [1].”

What the sources say

• Not checked yetcites [1] Halson, 2014, Sleep in elite athletes and nutritional interventions to enhance sleep, Sports Med. source

In the paper

“Melatonin has extremely low toxicity even at relatively high doses and can easily cross physiological barriers due to its optimal size, partial water solubility and high lipid solubility however, it must be noted that there appears to be no added benefit to doses >3 mg [49].”

What the sources say

• Not checked yetcites [49] Collin, 2010, Melatonin: Action as antioxidant and potential applications in human disease and aging, Toxicology source

In the paper

“However, supplementation with high doses (800 IU/day) of vitamin E did not counteract OS in triathletes (n = 38), the intervention group demonstrated significantly (p ≤ 0.05) higher levels of post-race inflammation and OS (Plasma F2-isoprostanes increased 181% versus 97% and IL-6 166 ± 28 pg∙mL–1 versus 88 ± 13 pg∙mL–1) than the control group [60].”

What the sources say

• Not checked yetcites [60] Nieman, 2004, Vitamin E and immunity after the Kona triathlon world championship, Med. Sci. Sports Exerc. source

In the paper

“During recovery athletes can suffer from delayed onset muscle soreness (DOMS) [66], which can reduce sleep quantity and quality.”

What the sources say

• Not checked yetcites [66] Bell, P., Stevenson, E., Davison, G., and Howatson, G. (2016). The effects of Montmorency tart cherry concentrate supplementation on recovery following prolonged, intermittent exercise. Nutrients, 8. source

In the paper

“Tart cherries contain high concentrations of melatonin and a range of phenolic compounds that have both antioxidant and anti-inflammatory properties [66,67].”

What the sources say

• Not checked yetcites [66] Bell, P., Stevenson, E., Davison, G., and Howatson, G. (2016). The effects of Montmorency tart cherry concentrate supplementation on recovery following prolonged, intermittent exercise. Nutrients, 8. source
• Not checked yetcites [67] Howatson, 2010, Influence of tart cherry juice on indices of recovery following marathon running, Scan. J. Med. Sci. Sports source

In the paper

“Vitamin E is an important antioxidant due to its abundance within cells, mitochondrial membranes and its ability to act directly on reactive oxygen species [60].”

What the sources say

• Not checked yetcites [60] Nieman, 2004, Vitamin E and immunity after the Kona triathlon world championship, Med. Sci. Sports Exerc. source

In the paper

“Vitamin E reacts with other antioxidants such as vitamin C, beta-carotene and lipoic acid, which have the capacity to regenerate vitamin E from its oxidised form.”

What the sources say

• Not checked yetcites [60] Nieman, 2004, Vitamin E and immunity after the Kona triathlon world championship, Med. Sci. Sports Exerc. source

In the paper

“In the intervention group tart cherry juice supplementation resulted in significantly elevated total melatonin content, increased time in bed (+24 min), increased total sleep duration (+34 min) improved sleep efficiency total (82.3%) and a significant reduction in daytime napping (–22%) (p < 0.05) [50].”

What the sources say

• Not checked yetcites [50] Howatson, 2012, Effect of tart cherry juice (Prunus Cerasus) on melatonin levels and enhanced sleep quality, Eur. J. Nutr. source

In the paper

“Consumption of an antioxidant does not guarantee that the compound will act as an antioxidant within the body, therefore positive findings from one antioxidant or combination of antioxidants cannot be generalised [59].”

What the sources say

• Not checked yetcites [59] Nieman, D.C., and Mitmesser, S.H. (2017). Potential Impact of Nutrition on Immune System Recovery from Heavy Exertion: A Metabolomics Perspective. Nutrients, 9. source

In the paper

“Total antioxidant capacity was increased in both groups post-race (intervention 124% of baseline and control 112% of baseline, p < 0.01) and remained elevated at 24 h in the intervention group (114% of baseline) but not the control group [67].”

What the sources say

• Not checked yetcites [67] Howatson, 2010, Influence of tart cherry juice on indices of recovery following marathon running, Scan. J. Med. Sci. Sports source

In the paper

“It must be noted that elevated melatonin concentrations may not be only mechanism at work as sleep regulation is also influenced by proinflammatory cytokines [3].”

What the sources say

• Not checked yetcites [3] Irwin, 2017, Sleep health: Reciprocal regulation of sleep and innate immunity, Neuropsychopharmacology source

In the paper

“Food 1 and Food 2 produced significant results (p ≤ 0.05) for reduction of time awake during the night (19.2% and 22.1%), increased sleep efficiency (% of time spent in bed; asleep) (5.19% and 7.36%) and increased subjective sleep quality (12.2% and 11.8%) [53], indicating that relatively small doses (250 mg) of dietary tryptophan can positively impact sleep.”

What the sources say

• Not checked yetcites [53] Hudson, 2005, Protein source tryptophan versus pharmaceutical grade tryptophan as an efficacious treatment for chronic insomnia, Nutr. Neurosci. source

In the paper

“Interestingly, despite increased markers of OS and inflammation in the intervention group, there was no significant difference between the groups in terms of race performance.”

What the sources say

• Not checked yetcites [60] Nieman, 2004, Vitamin E and immunity after the Kona triathlon world championship, Med. Sci. Sports Exerc. source

In the paper

“The range of phenolic compounds in cherries which have anti-inflammatory and antioxidant properties may enhance post exercise recovery as well as sleep [50].”

What the sources say

• Not checked yetcites [50] Howatson, 2012, Effect of tart cherry juice (Prunus Cerasus) on melatonin levels and enhanced sleep quality, Eur. J. Nutr. source

In the paper

“It must be noted that antioxidants are heterogeneous, they function in a distinct manner and do not solely regulate ROS [61].”

What the sources say

• Not checked yetcites [61] Finaud, 2006, Oxidative stress, Sports Med. source

In the paper

“Antioxidants reduce OS, play a key role in immunity and may improve recovery following exercise [58,59].”

What the sources say

• Not checked yetcites [58] Halliwell, B., and Gutteridge, J.M. (2015). Free Radicals in Biology and Medicine, Oxford University Press. source
• Not checked yetcites [59] Nieman, D.C., and Mitmesser, S.H. (2017). Potential Impact of Nutrition on Immune System Recovery from Heavy Exertion: A Metabolomics Perspective. Nutrients, 9. source

In the paper

“This was the first investigation to demonstrate that tart cherry juice supplementation increased circulating melatonin levels and improved sleep time and quality in healthy adults.”

What the sources say

• Not checked yetcites [50] Howatson, 2012, Effect of tart cherry juice (Prunus Cerasus) on melatonin levels and enhanced sleep quality, Eur. J. Nutr. source

In the paper

“In a similar study, healthy adults (n = 14) with sleep complaints consumed milkshakes containing either α-lactalbumin (20 g) or a casein placebo. Evening ingestion of α-lactalbumin resulted in a 130% increase in tryptophan:LNAA prior to bed and modest but significant reduction in morning sleepiness and improved alertness the following morning [55].”

What the sources say

• Not checked yetcites [55] Markus, 2005, Evening intake of α-lactalbumin increases plasma tryptophan availability and improves morning alertness and brain measures of attention, Am. J. Clin. Nutr. source

In the paper

“Antioxidant consumption may influence recovery from exercise but may also influence sleep since sleep regulation is influenced by pro-inflammatory cytokines [59].”

What the sources say

• Not checked yetcites [59] Nieman, D.C., and Mitmesser, S.H. (2017). Potential Impact of Nutrition on Immune System Recovery from Heavy Exertion: A Metabolomics Perspective. Nutrients, 9. source

In the 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].”

What the sources say

• Not checked yetcites [40] Peukhuri, 2012, Diet promotes sleep duration and quality, Nutr. Res. source

In the 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].”

What the sources say

• Not checked yetcites [40] Peukhuri, 2012, Diet promotes sleep duration and quality, Nutr. Res. source

In the paper

“Pyridoxine’s role in the conversion of tryptophan into serotonin is related to the amino acid decarboxylase which speeds up the conversion rate of 5-HT to serotonin [45].”

What the sources say

• Not checked yetcites [45] Oliver, 2017, Sleep improvement in athletes: Use of nutritional supplements, Am. J. Sports Med.

In the paper

“The reduced form of folate (5-methyltetratrahydrofolate) increases tetrahydrobiopterin is a co-enzyme of tryptophan-5-hydroxylase which converts tryptophan into 5-hydroxytryptamine (5-HT) [45].”

What the sources say

• Not checked yetcites [45] Oliver, 2017, Sleep improvement in athletes: Use of nutritional supplements, Am. J. Sports Med.

In the 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].”

What the sources say

• Not checked yetcites [40] Peukhuri, 2012, Diet promotes sleep duration and quality, Nutr. Res. source

In the paper

“the lack of a control group must be noted and there was a high level of subject drop out (n = 5).”

What the sources say

• Not checked yetcites [70] Lin, 2011, Effect of kiwifruit consumption on sleep quality in adults with sleep problems, Asia Pac. J. Clin. Nutr.

In the paper

“the high folate content in kiwifruit may improve folate status and consequently improve sleep [70].”

What the sources say

• Not checked yetcites [70] Lin, 2011, Effect of kiwifruit consumption on sleep quality in adults with sleep problems, Asia Pac. J. Clin. Nutr.

In the paper

“Mixed effects have been observed, with different doses of cobalamin (vitamin B12) on sleep-wake rhythms and delayed sleep phase syndrome (a significant delay in circadian rhythm), while no effect was observed for sleep duration [41].”

What the sources say

• Not checked yetcites [41] Roehrs, 2001, Sleep, sleepiness, and alcohol use, Alcohol. Res. Health

In the paper

“Serotonin is the end product of L-tryptophan metabolism and is related to REM [70].”

What the sources say

• Not checked yetcites [70] Lin, 2011, Effect of kiwifruit consumption on sleep quality in adults with sleep problems, Asia Pac. J. Clin. Nutr.

In the paper

“Folate deficiency has been linked to insomnia (difficulty initiating or maintaining sleep, extended periods of wakefulness and/or insufficient sleep) and restless leg syndrome (repeated movement of or undesirable sensations in legs leading to sleep disruption) [70]”

What the sources say

• Not checked yetcites [70] Lin, 2011, Effect of kiwifruit consumption on sleep quality in adults with sleep problems, Asia Pac. J. Clin. Nutr.

In the paper

“The serotonin content in kiwifruit may contribute to improved sleep while the rich antioxidant content may supress free radical expression and inflammatory cytokines.”

In the paper

“Sleep can be promoted either by inhibiting wake-promoting mechanisms or by increasing sleep promoting factors through nutritional interventions [40].”

What the sources say

• Not checked yetcites [40] Peukhuri, 2012, Diet promotes sleep duration and quality, Nutr. Res. source