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.
Abstract
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.
