Department of Nutrition and Dietetics, Faculty of Health Sciences, Erzurum Technical University, Erzurum 25050, Türkiye.
Burhaniye Chamber of Commerce, Safe Food Analysis and Export Support Center, Balıkesir 10700, Türkiye.
Nutrients. 2024 Aug 13;16(16):2683. doi: 10.3390/nu16162683.
The effect of diet on sleep quality has been addressed in many studies; however, whether/how plant-based diets (PBDs) impact sleep-related parameters has not been explored in detail. This review aims to give an overview of the components of PBDs and the possible mechanisms through which PBDs may improve sleep quality. Studies have indicated that diets such as PBDs, which are typically high in fruits, vegetables, nuts, seeds, whole grains, and fiber, are associated with better sleep outcomes, including less fragmented sleep and improved sleep duration. Several mechanisms may explain how PBDs impact and/or improve sleep outcomes. Firstly, PBDs are characteristically rich in certain nutrients, such as magnesium and vitamin B6, which have been associated with improved sleep patterns. Secondly, PBDs are often lower in saturated fats and higher in fiber, which may contribute to better overall health, including sleep quality. Additionally, plant bioactive compounds like phytochemicals and antioxidants in fruits, vegetables, and herbs may have sleep-promoting effects. According to available data, PBD and Mediterranean diet elements promise to enhance sleep quality; however, it is crucial to note that diets should be customized based on each person's needs.
许多研究都探讨了饮食对睡眠质量的影响；然而，植物性饮食（PBD）是否以及如何影响与睡眠相关的参数尚未得到详细探讨。本综述旨在概述 PBD 的成分，以及 PBD 可能改善睡眠质量的可能机制。研究表明，PBD 等饮食通常富含水果、蔬菜、坚果、种子、全谷物和纤维，与更好的睡眠结果相关，包括睡眠片段减少和睡眠时间延长。有几种机制可以解释 PBD 如何影响和/或改善睡眠结果。首先，PBD 的特点是富含某些营养素，如镁和维生素 B6，这些营养素与改善睡眠模式有关。其次，PBD 中的饱和脂肪通常较低，纤维含量较高，这可能有助于整体健康，包括睡眠质量。此外，水果、蔬菜和草药中的植物生物活性化合物如植物化学物质和抗氧化剂可能具有促进睡眠的作用。根据现有数据，PBD 和地中海饮食元素有望改善睡眠质量；然而，必须注意的是，饮食应根据每个人的需求进行定制。
