Nutritional interventions to improve sleep quality of healthy adults

Abstract

Objective: To evaluate nutritional interventions to improve sleep quality in healthy adults, as described in the literature. Methods: This is an integrative review guided by the recommendations described in PRISMA-P 2020 (Preferred Reporting Items for Systematic Reviews and Meta-Analyses for Protocols 2020) and conducted by the question: "What dietary interventions are used to promote sleep quality in healthy adults?". The initial search identified 2,390 articles, of which 953 were selected for eligibility screening. In the end, 27 studies met all criteria and were included in this review. Results: Nutritional supplements, including minerals, natural compounds, and probiotics, are effective in improving sleep quality, acting on mechanisms such as hormonal regulation and gut-brain interaction, especially compromised in stressful situations. Diet composition can influence sleep, with diets rich in carbohydrates promoting greater impairment in obese individuals, while diets rich in protein favor more restorative sleep. Even in healthy individuals, the differences in diet composition are not significant. Final considerations: Studies have not been conclusive, which makes it difficult to establish a nutrition protocol for the healthy adult population that promotes good sleep quality.