The importance of a good diet and protein intake for improved sleep

Sleep is an important regulator of the body’s metabolic functions. It is during sleep that our body carries out its main restorative functions, such as tissue repair, muscle growth, protein synthesis, and brain rest. And for these functions to occur in a desirable manner, a good night of sleep, characterized by truly deep and restorative rest, is essential.

It is already known that diet has a direct influence on sleep, whether due to the quality or the quantity of ingested foods. Your diet can also influence your sleep pattern through hormonal production, mainly melatonin, which depends on an adequate consumption of an amino acid called tryptophan. Tryptophan is an essential amino acid, meaning it must be consumed through the diet, and it is mainly found in proteins.

Other nutrients that directly interfere with sleep patterns are B-complex vitamins and magnesium. Proteins are rich in amino acids, including tryptophan, as well as vitamins and minerals like those mentioned above. Therefore, consuming an adequate amount of proteins is important for good sleep quality.

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Text by Erica de Queiroz Kowarick | Nutritionist | CRN-3 45847