Nutrition and sleep quality: The role of protein, fiber, and specific nutrients

Research in chrononutrition suggests that the composition of a late-night snack can influence sleep quality more significantly than the timing of the meal itself. While traditional advice suggests waiting several hours after dinner before sleeping, consuming a light snack containing protein and fiber can help stabilize glucose levels and provide sustained energy, preventing mid-night awakenings.

Specific nutrients play a key role in regulating the circadian rhythm. Foods rich in tryptophan, such as poultry, eggs, dairy, and seeds, support the production of serotonin and melatonin. Additionally, magnesium and vitamin B6, found in foods like bananas, almonds, and spinach, can aid in muscle and nervous system relaxation.

Conversely, certain substances and dietary choices are linked to sleep disruption. High consumption of sugar, fats, caffeine, alcohol, and nicotine is associated with increased micro-awakenings and insomnia. One study published in the Journal of Clinical Sleep Medicine noted that regular consumption of sugary drinks is linked to a 55% higher probability of suffering from insomnia.