Recent research in Japan suggests that the key to a better night’s sleep may lie in what you eat. The study, published in the Journal of Medical Internet Research, shows that a diet rich in protein and fiber could help people sleep longer and more soundly.
Study Details and Methods
The research, conducted by scientists from the University of Tsukuba’s International Institute for Integrative Sleep Medicine (IIIS), analyzed sleep patterns and dietary habits of over 4,800 participants who used the Pokémon Sleep and Asken apps. These apps tracked the users’ sleep quality and nutritional intake between January 19 and 31, 2024. Pokémon Sleep is a game that rewards users for good sleep, while Asken focuses on nutrition.
Protein and Fiber Linked to Better Sleep
The study found that individuals who consumed more protein-rich foods, such as eggs, chicken, fish, and shrimp, tended to sleep an average of 10 to 11 minutes longer than those with lower protein intake.
Additionally, participants who ate more fiber, from sources like vegetables, fruits, whole grains, and legumes, generally fell asleep faster and experienced fewer disruptions during the night. Researchers noted that higher fiber intake was positively associated with improved sleep quality.
The researchers also found a connection between a higher sodium-to-potassium ratio and worse sleep outcomes. However, they suggested that increasing protein intake instead of other nutrients could be an effective strategy to improve total sleep time.
Fiber’s Health Benefits
Fiber is well known for its health benefits, and the American Heart Association (AHA) recommends people consume 25 to 30 grams of fiber daily from food sources rather than supplements. Fiber helps reduce the risk of heart disease, diabetes, colon cancer, and other health issues.
Impact of Fatty Foods on Sleep
On the other hand, the study revealed that participants who consumed more fatty foods—such as fried or processed meats—and had a higher sodium intake compared to potassium, experienced shorter sleep durations. These individuals also had more difficulty falling back asleep after waking up during the night.
Limitations of the Study
While the findings shed light on the relationship between diet and sleep, the researchers noted some limitations. The data was based on user-reported information from the apps, which may contain inaccuracies. The study also did not account for other factors, such as alcohol consumption, smoking habits, and medical conditions, that could influence sleep patterns.
Despite these limitations, the researchers emphasized that the results highlight the potential role of diet in sleep regulation and suggest that dietary changes could help improve sleep health.
Conclusion
This study provides valuable insight into how simple diet adjustments, like increasing protein and fiber intake, may lead to better sleep quality. As researchers continue to explore the complex relationship between diet and sleep, the possibility of dietary interventions to enhance sleep health becomes an exciting area of study.
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