At Naturobotanica we want everybody to have the best sleep, and we love this recent study from Japan. They examined how protein and fibre intake influence sleep duration and efficiency. It’s about the connection between nutrition and restorative sleep.
Protein’s Role in Sleep Regulation
According to the Journal of Medical Internet Research study, higher protein intake was associated with longer sleep duration and improved sleep efficiency. Protein-rich foods provide essential amino acids, including tryptophan, which supports the production of serotonin and melatonin—key hormones that regulate sleep-wake cycles.
Including lean proteins like fish, poultry, legumes, and nuts in your evening meal may contribute to deeper, more consistent sleep. The steady release of amino acids throughout the night can prevent mid-sleep awakenings and support muscle recovery, further enhancing sleep quality.
The Benefits of Fibre for Sleep
The same study found a positive correlation between fibre intake and sleep quality. Individuals consuming higher amounts of dietary fibre experienced longer, uninterrupted sleep. Fibre helps stabilise blood sugar levels, preventing spikes and crashes that can disrupt sleep cycles.
We recommend incorporating whole grains, fruits, and vegetables into daily meals to promote gut health and support better sleep. A balanced gut microbiome, influenced by fibre intake, has been linked to the production of neurotransmitters that regulate relaxation and sleep patterns.
How to Optimise Your Diet for Better Sleep
Protein in the Evening: opt for lean proteins like chicken, turkey, fish, eggs, or lentils to support melatonin production.
Increase Fibre Intake: Include fibre-rich foods such as oats, quinoa, berries, and leafy greens to help stabilise energy levels before bed.
Pair Protein with Fibre: A balanced meal containing both macronutrients can improve digestion and regulate sleep hormones.
Conclusion
The latest research underscores the importance of diet in achieving restful sleep. By upping the protein and fibre into daily meals, we may experience improved sleep quality, longer rest periods, and overall well-being.
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