It is common knowledge that an average person needs about 7-8 hours of sleep to function correctly. However, due to lifestyle disparities, people need help to achieve this. Earlier studies have found that people consuming a Mediterranean diet have better sleep cycles, which helps them perform better in every other sector of life.
People who get less than 7 hours of sleep are pretty irritated and prone to stress in the long run. The proper sleeping cycle can help maintain metabolism changes along with balanced hormones, which promote overall mental and physical health.
The hormone regulation in the human body fluctuates during the day. For instance, the body releases the hormone cortisol in the morning, which helps people stay alert and awake.Â
Researchers have analyzed data from 83,338 women and 14,796 men from the three cohorts. The dietary habits of these participants were calculated using a validated food-frequency questionnaire, which had 130 food variations. Participants had to report their food consumption based on the standard US food portion sizes.
The researchers also calculated the intake of proteins like dairy, meat, and plant-based food. During this assessment, participants also completed a sleep survey that measured sleep time/duration, sleep latency (the amount of time taken to fall asleep), and sleep efficiency.
It was found that sleep was not affected by protein consumption. However, slight differences were found when different protein consumption was analyzed.
The results say that women with higher protein consumption have had better quality sleep, whereas men showed no such differences. However, processed red meat and high poultry consumption were associated with less quality sleep. Thus, the quality of meat consumed matters.
Doctors who have analyzed the results say that meat consumption is not a primary determinant of sleep quality, but having the right kind of nutrients in the form of vegetables or other food sources might affect sleep quality.
Today, the average human’s modern lifestyle rarely includes a good diet plan and exercise. One study found that high-carbohydrate diets and foods containing tryptophan, melatonin, and phytonutrients were linked to improved sleep outcomes.
Poultry, oily fish, dark green leafy vegetables, eggs, soy products, nuts, and seeds are good food sources that will help improve sleep quality.
- Other methods to improve sleep quality include:
- Getting into bed at the same time every day trains our minds to fall asleep at the correct time.
- Avoiding caffeine and alcohol
- Investing in a good mattress
- Having quite surroundings
- Â Limiting the use of electronics before bedtime.
There has been much debate over the consumption of animal and plant protein over the years. Not to mention, people consuming meat have often turned vegan or vegetarian due to various reasons, like health, improving the planet, or simply not enjoying the non-vegetarian diet.
A particular diet might not be a problem in the sleep cycle unless one suffers from a chronic disease. Having the right quality food and lifestyle is what matters the most.
Journal Reference – Wirth, J., Lin, K., Brennan, L., Wu, K., & Giovannucci, E. (2024). Protein intake and its association with sleep quality: results from 3 prospective cohort studies. Retrieved fromÂ
https://www.nature.com/articles/s41430-024-01414-y
