Page 70 - JCBP-3-1

Journal of Clinical and
Basic Psychosomatics Protein and sleep problem

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Figure 2. Analysis of restricted cubic spline regression, adjusted for age, gender, race, marital status, education, total energy intake, smoking status, alcohol
use, and sedentary activity
Abbreviation: CI: Confidence interval.

Several studies consistently indicate that higher protein interventions and promoting better sleep outcomes,
intake is linked to better sleep quality. For example, particularly among women.
during energy restriction, high protein intake was linked The relationship between protein consumption and
to statistically significantly improve global sleep scores sleep quality involves complex physiological mechanisms.
compared to low protein intake. 15,16 Similarly, a study First, proteins are composed of amino acids, some of which
found tendencies toward better-perceived sleep quality serve as precursors for neurotransmitters involved in sleep
following a week of protein-rich breakfast compared to regulation. For example, the amino acid tryptophan is a
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skipping breakfast. Furthermore, a systematic review and precursor for serotonin, which is subsequently converted
17
meta-analysis of RCTs demonstrated a correlation between into melatonin, a hormone that regulates the sleep–wake
12
higher protein intake and better sleep quality. These cycle. Adequate levels of serotonin and melatonin are
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findings collectively support the notion that increasing essential for promoting sleep onset and maintenance.
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protein consumption may contribute to improved sleep Second, protein intake can influence the balance of
outcomes.
neurotransmitters in the brain, including dopamine,
Our findings reveal gender differences in the association serotonin, and gamma-aminobutyric acid, which are
between protein consumption and sleep problems. Higher crucial for regulating sleep. For instance, higher protein
protein intake consistently correlates with lower odds of consumption may promote the synthesis of serotonin,
sleep problems among females, while the association is less enhancing feelings of relaxation and facilitating sleep.
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consistent among males. This finding aligns with previous Third, protein consumption, particularly when consumed
studies, 13,18 highlighting a gender disparity that warrants in combination with carbohydrates, can affect blood
further investigation into underlying mechanisms and sugar levels and insulin secretion. Maintaining stable
dietary patterns. Incorporating protein-rich foods into the blood sugar levels throughout the night is crucial for
diet could potentially alleviate hyperarousal and enhance preventing disruptions in sleep, as fluctuations in blood
sleep quality, particularly for individuals experiencing sugar can trigger awakenings. Consuming protein-rich
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prolonged sleep onset, especially women. Women snacks before bedtime may help stabilize blood sugar
5,19
may exhibit a greater tendency to adopt unhealthy habits levels and promote uninterrupted sleep. Furthermore,
due to a combination of psychological and sociocultural protein consumption influences the secretion of hormones
influences. 17,20 Studies exploring mental health and eating involved in hunger and satiety regulation, such as ghrelin
behaviors suggest gender discrepancies, with women being and leptin. Consuming protein-rich meals may promote
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more prone to dieting, experiencing heightened levels of feelings of fullness and reduce hunger, thereby preventing
body dissatisfaction, and engaging in behaviors associated nighttime awakenings due to hunger and promoting more
with eating disorders. Therefore, understanding these restful sleep. Overall, while the mechanisms underlying
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gender-specific influences on dietary choices and their the relationship between protein consumption and sleep
impact on sleep health is crucial for developing targeted quality are multifaceted and interconnected, ensuring

Volume 3 Issue 1 (2025) 64 doi: 10.36922/jcbp.4148