04 Jun The Effects of Diet on Sleep Quality
Sleep is a study of physiology is one of the most grounded and related topics in the space. With most, if not all, physiological systems and processes revolve around our sleep quality. However, on the other hand our behaviours in these domains can also have an effect on our sleep. Thus continuing a wave of either strong or poor well-being, one such behaviour we can influence in our diet,
The effects of diet on sleep quality as researched by (Marie-Pierre St-Onge, Anja Mikic, and Cara E. Pietrolungo, published in Advances in Nutrition, 2016), reviews the growing body of research linking dietary choices with sleep quality. The authors explore how the types of food we eat may significantly affect how well we sleep. One of the key takeaways is that high-carbohydrate meals can help people fall asleep faster, while low-carbohydrate or high-fat diets may reduce the amount of deep, restorative sleep. Additionally, the timing of meals plays an important role; eating too close to bedtime, for instance, can disrupt the natural process of falling asleep.
The article also discusses specific nutrients that appear to support better sleep. For example, tryptophan—an amino acid found in foods like turkey and dairy—can increase the production of serotonin and melatonin, hormones that regulate the sleep-wake cycle.
Pursuing supplements such as magnesium and melatonin =have also been shown to improve sleep in certain populations, such as older adults or individuals with insomnia. Furthermore, the authors point out that micronutrient deficiencies, such as a lack of magnesium or certain B vitamins, may impair sleep quality.
The review emphasizes that a balanced diet rich in fruits, vegetables, whole grains, and lean proteins—paired with regular meal timing—may contribute to better sleep hygiene and overall well-being.
In summary, the article suggests that what and when we eat can have a meaningful impact on our sleep. Although there’s no one-size-fits-all dietary solution for improving sleep, being mindful of nutrient intake and meal timing might be a simple and effective strategy for those struggling with sleep issues. As research progresses, more specific dietary guidelines may emerge to help people optimize their sleep through nutrition.
St-Onge, M. P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of Diet on Sleep Quality. Advances in nutrition (Bethesda, Md.), 7(5), 938–949. https://doi.org/10.3945/an.116.012336