The Stronger By Science Podcast
Sleep and Nutrition: Pre-Sleep Snacks, and How Your Diet Impacts Your Sleep
Podcast summary created with Snipd AI
Quick takeaways
- Lavender and chamomile in pre-sleep supplements like the Sweet Dreams cereal may not have significant effects on sleep due to insufficient amounts.
- Research on sleep supplements has found limited benefits, with melatonin and lavender identified as secondary supplements.
- Consumers should be cautious of overhyped claims in sleep aid product marketing and rely on evidence-based research for sleep support.
- The timing of protein intake before bed does not play a significant role in its impact on sleep quality.
Deep dives
Lavender and Chamomile: Promising for Sleep
Lavender and chamomile are promising supplements for sleep. Lavender has shown positive effects on stress and anxiety, while chamomile has potential to improve sleep quality. However, the specific amounts of lavender and chamomile in the Sweet Dreams cereal may not be enough to yield significant effects.
Zinc and B Vitamins: Support Natural Melatonin Production
Zinc, folic acid, and B vitamins have been claimed to support natural melatonin production in the Sweet Dreams cereal. While zinc and B vitamins may have independent effects on sleep, their impact is most likely relevant when there is an insufficient intake or low blood levels. However, the cereal's quantity of these nutrients may not provide a substantial benefit.
Effectiveness of Sleep Supplements
Overall, research on sleep supplements has not found considerable benefits or high-quality evidence. Melatonin and lavender are identified as secondary supplements, while other supplements have limited evidence or modest effects. It's essential to be cautious of product claims and consider consulting a healthcare professional.
Critique of Sleep Aid Marketing
The marketing techniques used by sleep aid products, such as the Sweet Dreams cereal, emphasize the association between certain ingredients and sleep. While some ingredients show potential effects on sleep or relaxation, the amounts included in the cereal may not be sufficient to have a noticeable impact. Consumers should be aware of overhyped claims and rely on evidence-based research for sleep support.
Protein before bed and sleep quality
There is some research suggesting that consuming protein right before bed does not decrease sleep quality on average. However, individual experiences may vary. The literature indicates that consuming pre-sleep protein can increase overnight protein synthesis and potentially improve muscle hypertrophy over a longer period. Longitudinal studies have shown positive effects on hypertrophy outcomes, but it's worth noting that these studies haven't controlled for total protein intake. Therefore, if consuming protein before bed causes overheating and negatively affects your sleep quality, it may be better to adjust your timing to avoid disrupting your sleep.
Protein intake before bed and its impact on sleep
Consuming protein before bed is a popular topic, with the belief that it can improve sleep quality. However, research suggests that the specific timing of protein intake before bed does not play a significant role. Studies comparing whey and casein protein found similar effects on overnight muscle protein synthesis, debunking the idea that casein is better due to slower digestion. Overall, protein intake before bed appears to have a neutral effect on sleep quality.
Effects of sugar and carbohydrate intake on sleep
High sugar intake, particularly from sugar-sweetened beverages like soda and energy drinks, is associated with worse sleep quality in both children and adults. However, research on the direct impact of sugar intake on sleep is limited. Studies on carbohydrate intake, including glycemic index, show mixed results on sleep duration and quality. Lower carbohydrate intake is linked to more slow wave sleep, while higher carbohydrate intake is associated with more REM sleep. The overall impact of carbohydrate intake on sleep remains unclear.
The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and discuss how macronutrient distributions influence sleep. They also answer a few listener questions about pre-sleep protein and about the impact of eating meals right before bedtime.
Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com
TIME STAMPS
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/
- Intro (0:00)
- What’s on your mind? (0:27)
- Plugs (10:03)
- Sweet Dreams cereal (13:53)
- Other pre-sleep food brands/claims – Nightfood and Sleepy Chocolate (36:06)
- Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian (44:33)
- Recommendations for pre-sleep meal/snacks (1:30:14)
- How macronutrient distributions influence sleep (1:37:06)
- Sugar/Carbohydrates (1:46:40)
- Protein (2:01:20)
- Fat (2:03:47)
- General wrap-up and final thoughts (2:07:20)
Listener Questions:
- Should you still eat protein before bed if doing so decreases sleep quality? (2:10:57)
- Do you need a slow-digesting protein before sleep? (2:15:09)
- Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed? (2:25:09)
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/
MORE FROM THE SBS TEAM
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
RECOMMENDED PRODUCTS
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
MORE FROM THE SBS TEAM
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
RECOMMENDED PRODUCTS
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
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