饮食方案促进和改善宁静睡眠:叙述性回顾。

IF 5.9 2区 医学 Q1 NUTRITION & DIETETICS
Federica Conti
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引用次数: 0

摘要

人类一生中大约有三分之一的时间都在睡觉,但这听起来可能有点违反直觉,睡眠远非一种安静的不活动状态。睡眠提供了执行许多对健康和幸福至关重要的生物和生理功能的机会,包括记忆巩固、身体恢复、免疫调节和情绪处理。然而,睡眠剥夺、慢性睡眠限制和各种类型的睡眠障碍在现代社会中太常见了。没有达到建议的每晚7-9小时的充足睡眠会增加几种健康状况的风险,这就是为什么有规律和充足的睡眠应该被视为优先事项,而不是被我们忙碌的生活所要求的一种不必要的商品。虽然睡眠的数量和质量可以在很大程度上通过良好的睡眠卫生规定的相对简单的做法得到改善,但新兴的研究表明,饮食和补充方案侧重于某些具有促进睡眠特性的食物、营养素和生化化合物,可以作为辅助睡眠辅助工具,补充这些行为改变。这篇叙述综述的范围是总结在昼夜节律和睡眠障碍的背景下,选定的营养保健品的潜在益处的现有证据,即褪黑激素、镁、omega-3脂肪酸、酸樱桃汁、猕猴桃、芹菜素、缬草根、l -茶氨酸、甘氨酸、印度人参、肌醇、红景天和磷脂酰丝氨酸。提供了相关文献的全面概述,以及相应的以证据为基础的营养方案,以促进和改善安宁睡眠。
本文章由计算机程序翻译,如有差异,请以英文原文为准。
Dietary Protocols to Promote and Improve Restful Sleep: A Narrative Review.

Humans spend approximately one third of their life asleep but, as counterintuitive as it may sound, sleep is far from being a quiet state of inactivity. Sleep provides the opportunity to perform numerous biological and physiological functions that are essential to health and wellbeing, including memory consolidation, physical recovery, immunoregulation, and emotional processing. Yet, sleep deprivation, chronic sleep restriction, and various types of sleep disorders are all too common in modern society. Failure to meet the recommended 7-9 hours of restful sleep per night is known to increase the risk of several health conditions, reason why regular and adequate sleep should be seen as a priority instead of an unnecessary commodity easily traded as required by the commitments of our busy lives. While both the quantity and the quality of sleep can be largely improved with relatively straightforward practices dictated by good sleep hygiene, emerging research suggests that dietary and supplementation protocols focused on certain foods, nutrients, and biochemical compounds with sleep-promoting properties can act as subsidiary sleep aids in complementing these behavioral changes. The scope of this narrative review is to summarize the available evidence on the potential benefits of selected nutraceuticals in the context of circadian rhythm and sleep disturbances, namely melatonin, magnesium, omega-3 fatty acids, tart cherry juice, kiwifruit, apigenin, valerian root, L-theanine, glycine, ashwagandha, myoinositol, Rhodiola rosea, and phosphatidylserine. A comprehensive recapitulation of the relevant literature is provided, alongside corresponding evidence-based nutritional protocols to promote and improve restful sleep.

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来源期刊
Nutrition reviews
Nutrition reviews 医学-营养学
CiteScore
12.20
自引率
1.60%
发文量
121
审稿时长
6-12 weeks
期刊介绍: Nutrition Reviews is a highly cited, monthly, international, peer-reviewed journal that specializes in the publication of authoritative and critical literature reviews on current and emerging topics in nutrition science, food science, clinical nutrition, and nutrition policy. Readers of Nutrition Reviews include nutrition scientists, biomedical researchers, clinical and dietetic practitioners, and advanced students of nutrition.
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