Diet Composition and Objectively Assessed Sleep Quality: A Narrative Review

Area of Science:

• Nutrition Science
• Sleep Medicine
• Public Health

Background:

• Insufficient sleep is a widespread issue with significant health impacts.
• Existing sleep treatments are insufficient, driving demand for natural alternatives.
• Dietary modifications present a promising, yet under-explored, avenue for sleep improvement.

Purpose of the Study:

• To review existing literature on the relationship between diet composition and objectively measured sleep quality.
• To identify specific dietary patterns and nutrients associated with better sleep.

Main Methods:

• A literature review was performed using PubMed.
• Twenty human studies (6 observational, 14 interventional) published between 1975 and March 2021 were included.
• Studies examined macronutrient intake and specific dietary patterns in relation to sleep quality.

Main Results:

• Carbohydrate and fat intake influenced sleep quality, with complex carbohydrates (fiber) and unsaturated fats showing positive associations.
• Higher protein intake was linked to improved sleep quality.
• Diets rich in fiber, fruits, vegetables, anti-inflammatory nutrients, and lower in saturated fat (e.g., Mediterranean diet) were associated with better sleep.

Conclusions:

• Dietary patterns significantly influence sleep quality, warranting further investigation.
• Future research should focus on longer-term, real-world studies of whole foods and mechanistic investigations.
• Personalized dietary strategies may offer a viable approach to improving sleep for many individuals.