What you eat before bed might influence how well—and how long—you sleep. A new Japanese study reveals some surprising links between diet and sleep quality, and two key nutrients stand out.
Protein May Help You Sleep Longer
Participants who consumed the most protein slept up to 16 minutes longer per night. Protein could play a role in promoting relaxation and overnight recovery.
Fiber Makes It Easier to Fall Asleep
High fiber intake—found in foods like oats, beans, and leafy greens—was linked to faster sleep onset and more stable sleep patterns.
Fewer Wake-Ups with More Fiber
The more fiber participants consumed, the fewer times they woke during the night. This suggests fiber may help maintain deeper, uninterrupted rest.
Fat Intake Linked to Poorer Sleep
High-fat diets were associated with shorter sleep durations and longer awake times after initially falling asleep—especially when consumed in excess.
Not All Fats Are Equal
The type of fat consumed made a difference. Different fatty acids had different impacts on sleep quality and duration.
Monounsaturated Fat May Delay Sleep
Fats from olive oil, nuts, and seeds—while often considered healthy—were linked to longer times spent trying to fall asleep.
Polyunsaturated Fats Support Better Sleep
Sources like fatty fish and nut oils rich in polyunsaturated fats were associated with quicker sleep onset in participants.
Sleep Apps Revealed Key Patterns
Researchers used data from two sleep-tracking apps, including one that gamified sleep habits. This allowed for a closer look at the link between diet and sleep in real life.
Sleep Is More Than Hours Logged
The study also tracked how long it took people to fall asleep, how often they woke during the night, and how long they stayed in bed—important indicators of sleep quality.
Correlation, Not Causation
While the study found strong links between certain nutrients and sleep outcomes, researchers stress this is not proof of cause. More studies are needed to understand the underlying biology.
This article is based on information from Illusteret Videnskab