Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors

This narrative review explores how nutrition, stimulants, and physical activity influence sleep quality. It highlights that diets rich in nutrients like tryptophan, omega-3s, and vitamin D can improve sleep, while high intake of caffeine, alcohol, or processed foods impairs it. Regular physical activity, especially moderate to intense exercise, enhances sleep depth and efficiency, though late-night workouts may disrupt sleep. Poor sleep is linked to health risks like obesity and cardiovascular issues. The review underscores how lifestyle adjustments, including a balanced diet and consistent exercise, can promote restorative sleep and cognitive health.

To enhance sleep quality, focus on a balanced diet rich in omega-3 fatty acids, tryptophan, and whole grains, while limiting stimulants like caffeine and alcohol. Regular moderate-intensity exercise, practiced earlier in the day, is also beneficial. These lifestyle changes align with moderate evidence from human studies reviewed, though individual responses may vary. Future research should refine timing and dietary specifics for optimizing sleep quality.