Effects of macronutrient intake on sleep duration and quality: A systematic review.

Aim: The aim of this systematic review was to characterise and synthesise the literature that explores the effects of macronutrient manipulation on sleep outcomes in order to provide dietary recommendations for sleep improvement.

Methods: Intervention studies that evaluated the effects of macronutrient manipulations on sleep were identified using four databases. A study was included if it: (a) delivered a macronutrient-based dietary intervention, regardless of length; (b) included healthy human participants aged 18 and older; and (c) measured some aspect of sleep, for example, duration or quality, in some manner.

Results: A total of 17 papers and 19 studies met the inclusion criteria. Included studies were organised into acute studies lasting less than 24 hours (n = 4), longer-term (≥24 hours) studies (n = 10), and energy restriction studies (n = 5). The greatest amount of support was observed for longer-term administration of higher carbohydrate diets. These interventions positively influenced rapid eye movement sleep; however, non-rapid eye movement sleep was negatively affected. The overall health outcomes of these changes are difficult to assess. Limited evidence suggests higher protein diets under conditions of energy restriction can improve sleep quality, but these effects might be restricted to individuals with overweight or obesity. Current evidence does not support the effects of acute macronutrient manipulation, defined as less than 24 hours, on sleep outcomes.

Conclusions: Manipulating carbohydrate intake for at least 24 hours appears to alter sleep outcomes among healthy individuals. Interventions were highly varied and methodological shortcomings were identified. More work is required to fully understand how macronutrient intake affects sleep outcomes.