High-Protein and Fiber Diet Linked Changes in Sleep Scores

It’s not your mattress, routine, or mindset. It’s your dinner plate holding you back.

How Your Diet Affects Your Sleep Quality

You already know that sleep and diet are closely connected. But new evidence shows that specific foods, especially those rich in fiber and protein, can significantly influence how well and how long you sleep.

A recent study from the University of Tsukuba in Japan analyzed data from 4,825 people using mobile apps to track sleep and diet. By cross-referencing nutritional intake with sleep patterns and adjusting for age, sex, and BMI, researchers uncovered meaningful patterns.

"Greater total energy, fat, and sodium intakes were associated with shorter total sleep time, whereas greater protein and dietary fiber intakes were linked to longer total sleep time," write the researchers in their published paper.

Macronutrients and Sleep Duration

When you consume more fiber, you tend to fall asleep faster and wake up less during the night. That observation is not new, but this study reinforces it with more concrete evidence. People eating the most protein logged over fifteen minutes more sleep each night than those eating the least, a difference that can add up significantly over weeks and months.

Why Fiber and Protein Help You Sleep

There are several potential reasons behind these results. Higher protein intake likely boosts production of neurotransmitters like melatonin and serotonin, both crucial for regulating your sleep-wake cycle. Fiber, meanwhile, supports gut health, which may influence brain chemistry and, consequently, your sleep.

"Recent studies suggested that changes in the gut microbiota may influence sleep and nutrient absorption," write the researchers.

Limitations of the Study

Keep in mind, the study relied on self-reported data and did not establish direct cause and effect. Many variables such as the timing of meals or participants' physical activity were not fully controlled. Also, people who use health tracking apps may already be more health-conscious than the general population.

Even so, the trends were clear. The researchers observed that different balances of nutrients affected sleep quality and duration. And they believe these findings should be explored further in larger, more diverse groups.

A Practical Takeaway

If you're looking to improve your sleep, diet may be one of the easiest and most effective places to start. The research supports what other studies have already suggested.

"Dietary intake and sleep are known to have a bidirectional relationship," write the researchers. "The intake of healthy foods is associated with improved sleep quality, whereas consuming processed foods and foods high in free sugars has been shown to deteriorate sleep quality."

Your Call to Action for Best Diet for Better Sleep

To enhance your sleep, start by adding more high-fiber foods like fruits, vegetables, legumes, and whole grains to your daily meals. Increase your intake of quality proteins such as eggs, tofu, lean meat, and fish. Be mindful of excessive fat, sodium, and sugar, as these can interfere with sleep. While food is just one piece of the puzzle, it is a powerful tool in supporting your body’s natural sleep rhythms. If you're already tracking your sleep and diet, use that data to fine-tune your evening meals for maximum rest and recovery.

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