AARR - The Effects of Nutrition and Exercise on Sleep Part 1: Macros, Energy Restriction, Meal Timing and Composition

Sérgio Fontinhas, CISSN. The effects of nutrition and exercise on sleep Part 1: Macros, energy restriction and meal timing and composition. 
Main article, AARR, August, 2016.


Sleep has important biological functions regarding physiological processes, learning, memory, and cognition. The common understanding is that slow-wave sleep is restorative and promotes anabolic processes of the body.
Over the last 40 years sleep disorders have become epidemic. There is limited research on the effects of dietary energy and macronutrients, especially protein intake, on indexes of sleep.

High carbohydrate intakes are associated with significantly shorter wake times, and high fat intake is associated with significantly better sleep. A low fiber and “high” saturated fat and sugar intake is associated with lighter, less restorative sleep with more arousals. Results may also differ from men to women. Total fat, monounsaturated fat, trans fat, saturated fat, and polyunsaturated fat negatively influences sleep, increased saturated fat intakes correlated with shorter sleep duration. However, N-3 fatty acids facilitate the production of serotonin which improves sleep markers.

Higher protein intake may play a role in influencing the timing of sleep. Extreme protein intakes and or with energy deficits affects indexes of sleep. A greater proportion of energy from protein while dieting may improve sleep in overweight and obese adults. Weight loss increases sleep duration and improves sleep quality but severe energy restriction can disturb sleep. Meal timing and composition also influences sleep. Practical recommendations are presented that potentially improve sleep.

AARR, August 2016 
Full article at www.alanaragon.com/aarr