Nutritional strategies for sleep improvement in trained and athletic subjects. A structured narrative review
DOI:
https://doi.org/10.47197/retos.v75.114539Keywords:
Sleep quality, Sport, Exercise, nutritionAbstract
Introduction: Sleep is a fundamental pillar for athletic performance and recovery. However, various factors such as intense training, lifestyle demands, and excessive exposure to technology may negatively impact sleep quality and duration.
Objective: This review aimed to identify various nutritional strategies that can positively influence athletes sleep, specifically in three key dimensions: sleep latency, sleep quality, and total sleep time.
Methods: A structured narrative review was conducted, taking as a reference the PRISMA principles and adapting its components of study identification, screening, eligibility, and inclusion. Clinical trials and experimental studies published between 2010 and July 2025, in English or Spanish, that evaluated sleep parameters in trained adults or athletes were included. Searches were performed in the PubMed, Cochrane Library, and Google Scholar databases.
Results: Several nutrients and compounds with positive effects on sleep hygiene were identified, such as melatonin, tryptophan, high-glycemic carbohydrates, ashwagandha, and cannabidiol.
Conclusions: The reviewed nutritional strategies demonstrate promising effects on sleep in athletes, but further well-controlled and sport-specific studies are required to develop evidence-based practical guidelines.
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