A diet rich in protein and fiber promotes quality sleep.

It’s well-known that sleep and diet are closely intertwined. Authors of a new study have uncovered fresh insights into this correlation.

A team of Japanese researchers examined data from 4,825 individuals who used mobile apps to track their sleep and monitor their nutrition. The scientists took into account participants’ age, gender, and body mass index (BMI).

“Significant protein and fiber intake correlates with longer sleep duration,” the researchers reported in their findings. Meanwhile, high consumption of fats and sodium was linked to shorter sleep times.

The study revealed that individuals with a higher fiber intake fell asleep faster and woke up earlier. Those who consumed more protein, on average, slept a quarter of an hour longer each night. The team believes these benefits could accumulate quickly over weeks and months.

According to the scientists, this connection is driven by several factors. Previous studies have shown that increased protein intake boosts the production of melatonin and serotonin in the brain, which help regulate sleep. These chemicals are activated, in part, by the impact of fiber consumption on gut bacteria. A healthier gut is key to better sleep—and vice versa.

Researchers stated, “Changes in gut microbiota can affect sleep and nutrient absorption.”

Importantly, the scientists relied on data personally provided by respondents. However, the study did not establish a direct cause-and-effect relationship and did not account for many variables, such as meal timing and exercise routines.

Moreover, individuals who use apps to track their diet and sleep are likely more motivated to maintain their health. Thus, the researchers aim to compare their findings with results from future studies that will include a broader participant base, as reported by Science Alert.

The good news for those looking to improve their sleep quality is that there are numerous ways to do so by following the researchers’ recommendations. This includes not only the well-known tips for enhancing your sleep environment and avoiding alcohol before bedtime but also new insights into the positive effects of protein and fiber on sleep.

The team also reminded us: “Eating healthy foods is associated with improved sleep quality, while consuming processed foods and products high in free sugars worsens it.”

The results of the study were published in the Journal of Medical Internet Research.