Sleep and diet are tightly linked — and a new study offers fresh insight into how.
A team of Japanese researchers examined data from 4,825 individuals who used mobile apps to track their sleep and monitor their nutrition. The scientists took into account participants’ age, gender, and body mass index (BMI).
The researchers found that higher intakes of protein and fiber were associated with longer sleep duration, while diets high in fat and sodium were tied to shorter sleep.
The study found that people with higher fiber intake fell asleep faster and woke up earlier. Those who consumed more protein slept about 15 minutes longer per night on average. The team says those small gains could add up over weeks and months.
The scientists say several factors may drive the link between diet and sleep. Prior research suggests higher protein intake can boost production of melatonin and serotonin in the brain, hormones that help regulate sleep. Fiber influences gut bacteria, which in turn affect those chemicals. A healthier gut supports better sleep—and better sleep supports a healthier gut.
Researchers stated, “Changes in gut microbiota can affect sleep and nutrient absorption.”
The study relied on self-reported data from participants. It did not prove causation and did not control for variables such as meal timing and exercise.
Also, people who use apps to track their diet and sleep may be more motivated to maintain their health than the general population. The researchers plan to compare these results with future studies that include a broader participant base, as reported by Science Alert.
If you want to improve your sleep quality, there are several strategies to try. Along with usual advice—improve your sleep environment and avoid alcohol before bed—the study adds that increasing protein and fiber intake may help.
The team added, “Eating healthy foods is associated with improved sleep quality, while consuming processed foods and products high in free sugars worsens it.”
The results of the study were published in the Journal of Medical Internet Research.
