Nutrients: Excess fat in diet worsens sleep quality, study shows

A new study led by researchers from the International Institute for Integrative Sleep Medicine (IIIS) at the University of Tsukuba in Japan found that the macronutrients—carbohydrates, proteins, and fats—people eat can directly affect sleep quality. The results of the study were published in the journal Nutrients.

The researchers analyzed data from 4,825 users of two smartphone apps, Asken and Pokémon Sleep, which collect information about dietary and sleep habits, respectively, and discovered several patterns.

It turned out that the active use of protein and fiber (plant fiber) contributes to longer and deeper sleep. Carbohydrates also have a positive effect on its duration. However, excess monounsaturated fats, found in avocados and olive oil, led to difficulty falling asleep and frequent nighttime awakenings. Meanwhile, polyunsaturated fats, found in fish and nuts, helped people fall asleep faster, but reduced their overall sleep time.

The researchers looked also at how the ratio of sodium to potassium in food affected the quality of a night’s sleep. As expected, eating too much salt, along with avoiding fruits and vegetables, led to sleep problems.

The researchers emphasized that the correlations found do not prove cause and effect. More research is needed to better understand the mechanisms by which different foods affect sleep quality.

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