Fusi Jonathan, Scarfò Giorgia, Di Silvestro Raul, Franzoni Ferdinando
Department of Clinical and Experimental Medicine, University of Pisa, 56126 Pisa, Italy.
Nutrients. 2025 May 24;17(11):1779. doi: 10.3390/nu17111779.
Sleep is a fundamental part of life for all living beings. The propensity to fall asleep is regulated by a circadian rhythm, which controls the secretion of the hormone melatonin. Melatonin secretion is linked to the light and dark phases of the day/night cycle. Getting proper sleep is an essential part of a healthy lifestyle. Scientific evidence shows that sleeping less than 7 h per night, or as little as 2 h per night, is a cardiovascular, metabolic, and cerebral risk factor. In addition, the role of sleep is fundamental for the recovery phase for athletes. Nutrition, supplementation, and exercise can greatly support the quality and quantity of sleep. They can have positive effects on sleep through specific physiological and biochemical responses. The objective of this short review is to critically investigate the possible sleep benefits of nutrition, exercise, and supplementation and to discuss further directions for research in this area.
睡眠是所有生物生命的基本组成部分。入睡倾向由昼夜节律调节，昼夜节律控制着褪黑素的分泌。褪黑素的分泌与昼夜循环的明暗阶段相关。获得充足睡眠是健康生活方式的重要组成部分。科学证据表明，每晚睡眠不足7小时，甚至每晚仅睡2小时，都是心血管、代谢和脑部的危险因素。此外，睡眠对运动员的恢复阶段至关重要。营养、补充剂和运动可以极大地支持睡眠的质量和时长。它们可以通过特定的生理和生化反应对睡眠产生积极影响。本简短综述的目的是批判性地研究营养、运动和补充剂对睡眠可能带来的益处，并讨论该领域进一步的研究方向。
