Everyone needs to sleep, and no, not just 5 hours, Brenda.
It’s old news. We all need to sleep.
For some of us, though, falling and staying asleep can be a real shitter. If you’re a light sleeper who has trouble getting a restful night’s sleep, you might be interested to hear about the findings of a recent study that suggests increasing your protein intake could help.
Research on Sleep and Protein
The study, published in the journal Nutrients, investigated the relationship between protein consumption and sleep quality in a group of otherwise-healthy adults. The study divided participants into two groups: a high protein group and a normal protein group. The high protein group consumed 1.5 grams of protein per kilogram of body weight per day, while the normal protein group consumed 0.8 grams of protein per kilogram of body weight per day.
Study Results on Sleep and Protein
The study found that participants in the high protein group slept better than those in the normal protein group. Specifically, the high protein group experienced less wakefulness during the night and spent more time in deep sleep. Deep sleep, also known as slow-wave sleep, is the most restorative stage of sleep and is essential for physical and mental recovery.
The researchers believe that the improved sleep quality in the high protein group may be due to the amino acid tryptophan, which is found in protein-rich foods such as turkey, chicken, eggs, and dairy products. Tryptophan is a precursor to serotonin, a neurotransmitter that regulates sleep and mood. By increasing the amount of tryptophan in their diets, participants in the high protein group may have boosted their serotonin levels, leading to improved sleep quality. Stellar news!
Study Implications for Sleep and Protein
The study’s findings have important implications for those of us who struggle with sleep disturbances, even those of us with insomnia and sleep apnea. By increasing protein intake, people may be able to improve the quality of their sleep and reduce the negative impacts of sleep deprivation, such as daytime fatigue, mood disturbances, and cognitive impairment.
What Else Impacts Sleep?
It’s important to note that increasing protein intake alone may not be enough to address all sleep disturbances. Other factors, such as sleep hygiene and underlying health conditions, can also play a role in sleep quality. So, if you’re struggling with chronic sleep disturbances, seek medical advice to address any underlying conditions and develop a comprehensive plan for improving sleep hygiene.
TL;DR
A recent study in the journal Nutrients suggests that increasing protein intake can be a simple and accessible way to improve sleep quality for people that struggle with sleep disturbances. Good sleep hygiene practices, like sticking to a regular sleep schedule and creating a relaxing sleep environment, are also essential for getting restful sleep.
Ferrarelli LK. Light sleeper? Eat more protein. Sci Signal. 2023 Apr 4;16(779):eadh9952. doi: 10.1126/scisignal.adh9952. Epub 2023 Apr 4. PMID: 37014926.
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