They affect sleep quality differently.
Sleep plays a vital role in maintaining overall health, and experts recommend adults get at least 7 hours of quality sleep each night, according to the Center for Disease Control and Prevention (CDC).
During sleep, the body undergoes various physiological changes, including a decrease in blood pressure and heart rate, adjustments in metabolism, hormonal balance, and enhancement of learning and memory functions.
Insufficient or poor-quality sleep can contribute to chronic diseases, obesity, weakened immune function, and cognitive impairments.
To enhance sleep quality, healthcare professionals recommend adopting healthy sleep habits, such as:
- Establishing a consistent sleep schedule, even on weekends.
- Practicing a relaxing bedtime routine.
- Creating a conducive sleep environment that is dark, quiet, and comfortable.
- Limiting screen time and exposure to electronic devices before bedtime.
- Avoiding stimulants like caffeine, nicotine, and alcohol close to bedtime.
- Engaging in regular physical activity.
- Managing stress through relaxation techniques.
Recent research from Ireland and the United States has explored the relationship between protein intake and sleep quality. This study, published in The European Journal of Clinical Nutrition, analyzed data from three cohorts of U.S. health professionals, both men and women.
While overall protein intake did not significantly impact sleep quality, the type of protein consumed showed interesting associations. Women who consumed more plant-based protein tended to report better sleep quality, although this association weakened after considering other factors. On the other hand, higher consumption of processed red meat and poultry was linked to poorer sleep quality, particularly in women. Unprocessed red meat also had adverse effects on sleep quality in women.
Although dairy protein was associated with better sleep in one cohort of women, this association was not observed in the other cohorts. Fish consumption did not show any significant effect on sleep quality.
Dr. Janine Wirth, the lead author of the study, highlighted the importance of considering the type of protein consumed rather than focusing solely on the overall quantity for optimal sleep quality.
Kelsey Costa, a registered dietitian nutritionist, emphasized the complex interplay between sleep quality and protein sources. She suggested that factors beyond protein content, such as the overall nutritional composition of foods, might play a significant role. Tryptophan, an amino acid found in various protein sources, is crucial for promoting sleep as it serves as a precursor for serotonin and melatonin, neurotransmitters involved in regulating sleep. Foods rich in tryptophan include dairy products, poultry, fish, leafy greens, eggs, soy products, nuts, and seeds.
Discussion about this post