Does the diet affect sleep?

This issue could be described in a several-hundred-page work, but I will try to draw the most important facts.

Several terms used by scientists

Low sleep quality and more than 20-30 minutes time of falling asleep define bad sleep.Sometimes questionnaires are used to assess sleep quality.


You should read it: Exercise and sleep relationship


What effect do diets have on sleep?

Philips control diet 2 days 350 g carbohydrates, 140 g fat, 75 g protein.The next two days were used 600 g carbohydrates, 33 g fat, 75 g protein or 100 g carbohydrates, 225 g fat, 75 g protein.

Sleep-induced slow-sleep sleep was lower on a high-carbohydrate, low-fat diet (97.8 minutes) and higher on a low-carb, high-fat diet (117.2 minutes).In the control group, the amount of slow-wave sleep was on the 115.5 minute level.

The REM phase lasted longer on a high carbohydrate diet, low fat (HC / LF) – 136.9 minutes compared to a low carbohydrate diet, high fat diet (LC / HF) – 122.1 minutes.The control group – the duration of the REM phase was 103.6 minutes.

The NREM phase was shorter on a high carbohydrate diet, low fat diet (319.5 minutes) and a low carb, high fat diet (331.5 minutes) compared to the control diet (342.2 minutes).

Lindseth diet rich in proteins (56% protein, 22% carbohydrates and 22% fat) reduced the number of awakenings compared to a diet containing 50% carbohydrates, 35% fat, 15% protein.In turn, sleep time was shorter on a high carbohydrate diet (56% carbohydrate, 22% protein, 22% fat) – 9.1 minutes compared to the control diet (50% carbohydrates, 15% proteins, 35% fat) – 13.9 minutes.

Summary of high-carbohydrate diets accelerate falling asleep and shorten the duration of slow-wave sleep, in turn, they prolong the REM phase.Diets high in fat reduce the quality of sleep, shorten the REM phase and prolong slow-wave sleep.However, there are no studies that would determine the long-term effects of using similar eating patterns.Some foods, such as dairy products, fish, fruits and vegetables, also affect sleep, but the studies were too varied, lasting too short, and were too few to reach the final conclusions.


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