People Who Sleep Less Than Seven Hours Show Lower Intakes of Micro- and Macronutrients Digest
People who don’t get enough macro- or micronutrients or fiber have poor sleep.
Macronutrients (carbohydrates, fats, and proteins), micronutrients (vitamins and minerals), and fiber are the core components of the diet. Inadequate intake of these nutrients can impair biological processes and cause both acute and chronic health problems. Findings from a 2019 study suggest that people who don’t get enough macro- or micronutrients or fiber have poor sleep.
Sleep is essential for human health. Not getting enough sleep or having poor, fragmented sleep increases a person’s risk of developing many chronic illnesses, including cardiovascular disease, hypertension, diabetes, stroke, obesity, and depression. Evidence suggests that insufficient sleep increases a person’s risk of developing Alzheimer’s disease and dementia. The investigators analyzed data collected in the National Health and Nutrition Examination Survey, an ongoing study of the health and nutritional status of people living in the United States. Their analysis included adults who provided information about their dietary intake, sleep patterns, and overall health.
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They found that roughly one-third of the participants reported short sleep (regularly sleeping less than seven hours per night) and nearly one-half reported having poor sleep quality. Those who had short sleep or poor sleep quality were more likely to have a lower intake of several macro- and micronutrients, including magnesium, niacin, zinc, vitamins A, K, B1, B6, and B12, calcium, and dietary fiber. Although the effects were stronger in women, dietary supplements compensated for the low dietary intake.
These findings suggest that low intake of macro- and micronutrients impairs sleep in adults and suggest that dietary supplements can compensate for dietary shortcomings. Learn about other dietary components that influence sleep duration and quality in this clip featuring Dr. Matthew Walker.