Sleep and Diet: Mounting Evidence of a Cyclical Relationship

Faris M Zuraikat, Rebecca A Wood, Rocío Barragán, Marie-Pierre St-Onge, Faris M Zuraikat, Rebecca A Wood, Rocío Barragán, Marie-Pierre St-Onge

Abstract

Two factors intrinsic to health are diet and sleep. These two behaviors may well influence one another. Indeed, that insufficient sleep adversely impacts dietary intakes is well documented. On the other hand, diet may influence sleep via melatonin and its biosynthesis from tryptophan. Experimental data exist indicating that provision of specific foods rich in tryptophan or melatonin can improve sleep quality. Whole diets rich in fruits, vegetables, legumes, and other sources of dietary tryptophan and melatonin have been shown to predict favorable sleep outcomes. Although clinical trials are needed to confirm a causal impact of dietary patterns on sleep and elucidate underlying mechanisms, available data illustrate a cyclical relation between these lifestyle factors. We recommend adopting a healthful diet to improve sleep, which may further promote sustained favorable dietary practices.

Keywords: diet; insomnia; melatonin; nutrition; sleep; tryptophan.

Figures

Figure 1
Figure 1
The cyclical nature of the sleep–diet relationship. (a) Mechanisms by which sleep influences food selection and energy intake. Poor sleep increases sensitivity to food reward and may alter taste sensitivity or perception as well as release of appetite-regulating hormones, leading to selection of energy-dense foods and increased snacking. (b) Pathway by which a healthful diet rich in food sources of tryptophan, serotonin, or melatonin leads to good-quality sleep. The correct functioning of the sleep–wake cycle is promoted by melatonin, exclusively synthesized from dietary tryptophan, via serotonin, obtained from ingested foods. Melatonin is synthesized enzymatically by the sequential actions of four enzymes (TPH1/2, 5-HTP decarboxylase, AANAT, HIOMT) and requires Mg and B vitamins as cofactors. Abbreviations: AANAT, arylalkylamine N-acetyltransferase; HIOMT, hydroxyindole-O-methyltransferase; 5-HTP, 5-hydroxytryptophan; Mg, magnesium; NAS, N-acetylserotonin; TPH1/2, tryptophan hydroxylase.
Figure 2
Figure 2
Synthesis of sleep-related hormones from dietary factors. Dietary tryptophan is degraded via two parallel pathways: the kynurenine pathway and the serotonin pathway. Only 1–2% of dietary tryptophan is converted to serotonin in the brain. Tryptophan competes in active transport with LNAAs, while carbohydrates may increase tryptophan concentrations by stimulating insulin-mediated amino acid uptake in muscles. Consumption of α-LA increases tryptophan uptake in the brain. Vitamins B5 and B6 and Mg act as cofactors in the synthesis of serotonin and melatonin. Finally, melatonin in blood circulation is metabolized and secreted in the urine in the form of 6-sulfatoxymelatonin. Abbreviations: α-LA, alpha-lactalbumin; CHO, carbohydrates; Ins, insulin; LNAAs, large neutral amino acids; Mg, magnesium; Vit, vitamin. Green circles signify positive effect; red circles represent inhibiting effect; orange circles represent cofactors.

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Source: PubMed

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Krankheiten

Drogeninterventionen

3
Abonnieren