[Nutrition in improving sleep quality and fighting insomnia]

Area of Science:

• Nutrition Science
• Sleep Medicine
• Biochemistry

Background:

• Sleep disturbance is a growing concern, linked to various health issues.
• Nutritional factors play a significant role in sleep quality.
• Understanding dietary impacts is crucial for managing sleep problems.

Purpose of the Study:

• To review the impact of nutritional factors on sleep quality.
• To identify beneficial and detrimental dietary components for sleep.
• To provide dietary recommendations for improving sleep.

Main Methods:

• Literature review of studies on diet and sleep.
• Analysis of the role of specific nutrients (amino acids, fatty acids, vitamins, minerals).
• Examination of food groups and beverages affecting sleep.

Main Results:

• Tryptophan intake aids serotonin and melatonin production, especially from protein sources like milk and eggs.
• Adequate carbohydrates, omega-3 fatty acids, pyridoxine, B12, folates, niacin, vitamin D, antioxidants, iron, magnesium, and zinc support sleep.
• Excess fat, saturated fat, alcohol, energy drinks, and caffeine negatively impact sleep.

Conclusions:

• Dietary interventions are effective in combating insomnia and improving sleep.
• Specific foods like dairy, fruits, vegetables, and blue fish promote better sleep.
• Lifestyle changes, including dietary improvements, are key to enhanced sleep quality.