Adequate sleep is crucial for overall health, and Rapid Eye Movement (REM) sleep, in particular, plays a vital role in cognitive function, memory consolidation, and emotional regulation. While various factors influence sleep, diet is emerging as a significant contributor. Understanding What Foods Increase Rem Sleep can help improve sleep quality and overall well-being.
Studies have explored the impact of macronutrient intake on sleep architecture. One study by St-Onge et al. (9) found that consuming a fixed diet and then switching to self-selected food intake affected sleep. Lower Slow-Wave Sleep (SWS) and longer Sleep Onset Latency (SOL) were observed after the self-selected diet. Higher fiber intake was associated with more SWS, while higher saturated fat intake was linked to less SWS. Greater sugar and carbohydrate intakes were associated with more wake bouts during sleep.
Crispim et al. (26) also investigated the impact of food intake on sleep architecture. They discovered that nocturnal food intake (30–60 minutes before bedtime) correlated with several sleep variables, differing by sex. In men, higher fat intake at night correlated with increased Stage 2 sleep, REM sleep latency, SOL, and wake after sleep onset (WASO), while it negatively correlated with Sleep Efficiency (SE) and REM sleep. In women, evening intake showed positive associations between energy, protein, carbohydrate, and fat intakes and SOL, REM sleep latency, Stage 2 sleep, and WASO. Negative associations included REM sleep and fat intake, as well as SE and energy, carbohydrate, and fat intakes.
The Role of Carbohydrates in REM Sleep
Carbohydrate intake has been shown to influence sleep, although results vary. Some studies suggest reduced SOL with higher carbohydrate diets (22, 23), while others report increased SE after low-carbohydrate (LC) meals (24). Dietary carbohydrate intake and pre-bedtime meals can significantly affect REM and SWS. Consuming an LC diet may decrease REM sleep and increase SWS (20, 24), while a high-carbohydrate (HC) diet might have the opposite effect.
The effects of HC diets on REM and SWS are linked to fuel utilization during different sleep stages (21). During REM sleep, carbohydrate oxidation is higher compared to NREM sleep, especially in the last hour before waking. This suggests a higher energy demand during REM sleep, which could be enhanced by an HC meal or diet.
Carbohydrates, Tryptophan, and Serotonin
The effect of HC diets on SOL is linked to elevated postprandial insulin and tryptophan (Trp) response (23). Trp, a serotonin precursor, enters the brain competitively with large-chain neutral amino acids (LCNAAs) (33). An HC diet, low in protein, can elevate brain Trp concentrations relative to higher-protein diets (33). When Trp concentration is higher than LCNAAs, its entry into the brain is favored, upregulating serotonin production (34, 35, thus promoting sleep (24).
Dietary carbohydrate intake affects the Trp-to-LCNAA ratio (33, 36, which might mediate changes in sleep architecture. HC diets increase this ratio and promote sleep through increased serotonin production (33, 34, while LC diets result in a low ratio, limiting serotonin production and prolonging SOL (25). Consuming an HC diet enhances the Trp-to-LCNAA ratio by facilitating LCNAA uptake by muscle, further promoting Trp entry into the brain and enabling serotonin production (23. High-GI carbohydrates may further enhance this effect (36).
The Impact of Dietary Fat on Sleep
The fat content of meals can also mediate changes in REM and SWS (24. The postprandial release of cholecystokinin, a satiety hormone released after a high-fat (HF) meal, may play a role (24. While its specific role in human sleep architecture is not fully defined, animal studies show that cholecystokinin injection promotes SWS and NREM sleep (37).
Studies in humans have reported higher subjective fatigue and cholecystokinin concentrations after HF/LC meals (25. While direct clinical trials are lacking, the association between cholecystokinin and fatigue suggests it may mediate sleep architecture changes.
Conclusion: Dietary Strategies to Increase REM Sleep
In conclusion, dietary choices can significantly impact REM sleep. A balanced diet that considers the timing and composition of meals, particularly carbohydrates and fats, may optimize sleep quality. While HC diets can promote sleep onset through increased serotonin production, it’s essential to consider the type of carbohydrate and its impact on subsequent sleep quality. Further research is needed to fully understand the complex interplay between diet and sleep architecture, but making informed food choices can be a valuable strategy for improving REM sleep and overall well-being.
References
[9] St-Onge et al.
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[23]
[24]
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[26] Crispim et al.
