Central Queensland University, School of Health, Medical and Applied Sciences, Melbourne 3000, Victoria, Australia.
Central Queensland University, Appleton Institute, Adelaide 5034, South Australia, Australia.
Nutrients. 2020 Mar 27;12(4):936. doi: 10.3390/nu12040936.
Many processes are involved in sleep regulation, including the ingestion of nutrients, suggesting a link between diet and sleep. Aside from studies investigating the effects of tryptophan, previous research on sleep and diet has primarily focused on the effects of sleep deprivation or sleep restriction on diet. Furthermore, previous reviews have included subjects with clinically diagnosed sleep-related disorders. The current narrative review aimed to clarify findings on sleep-promoting foods and outline the effects of diet on sleep in otherwise healthy adults. A search was undertaken in August 2019 from the Cochrane, MEDLINE (PubMed), and CINAHL databases using the population, intervention, control, outcome (PICO) method. Eligible studies were classified based on emerging themes and reviewed using narrative synthesis. Four themes emerged: tryptophan consumption and tryptophan depletion, dietary supplements, food items, and macronutrients. High carbohydrate diets, and foods containing tryptophan, melatonin, and phytonutrients (e.g., cherries), were linked to improved sleep outcomes. The authors posit that these effects may be due in part to dietary influences on serotonin and melatonin activity.
许多过程都参与了睡眠调节，包括营养物质的摄入，这表明饮食和睡眠之间存在联系。除了研究色氨酸的影响外，之前关于睡眠和饮食的研究主要集中在睡眠剥夺或限制对饮食的影响上。此外，之前的综述包括了有临床诊断的睡眠相关障碍的受试者。目前的叙述性综述旨在阐明促进睡眠的食物的发现，并概述饮食对健康成年人睡眠的影响。2019 年 8 月，采用人群、干预、对照、结局（PICO）方法，从 Cochrane、MEDLINE（PubMed）和 CINAHL 数据库中进行了检索。根据出现的主题对合格的研究进行了分类，并使用叙述性综合法进行了审查。出现了四个主题：色氨酸的消耗和色氨酸的耗竭、膳食补充剂、食物和宏量营养素。高碳水化合物饮食以及含有色氨酸、褪黑素和植物营养素（如樱桃）的食物与改善睡眠结果有关。作者假设这些影响可能部分归因于饮食对血清素和褪黑素活动的影响。
