- Excessive daytime sleepiness (EDS) is common in Americans.
- Researchers found certain nutrients may help reduce EDS by improving sleep.
- These nutrients include omega-6 fatty acids, found in nuts, seeds and fatty fish.
Americans have a sleep problem. According to the Centers for Disease Control and Prevention, an average of 40% of adults get insufficient sleep, which includes both quality and quantity of sleep. This can result in health issues, including heart disease, type 2 diabetes, stroke and high blood pressure. It also affects mental and emotional health, immunity and metabolism. And if you’re not getting enough sleep, you’re also likely to have excessive daytime sleepiness (EDS).
Because sleep issues are so pervasive, researchers from the U.S. and Finland joined forces to consider what might be behind 33% of U.S. adults having excessive daytime sleepiness. Specifically, they took a close look at metabolites, tiny molecules that are produced during metabolism, to see if there is any connection between them and sleep. They published their findings in The Lancet’s eBioMedicine. Let’s break down what they found.
How Was This Study Conducted?
This study was done in several parts with different analyses. For the first part, researchers drew data from the Hispanic Community Health Study/Study of Latinos (HCHS/SOL). This was followed by replication analyses of three other studies: the Multi-Ethnic Study of Atherosclerosis (MESA), UK Biobank and Health2000 studies.
Replication analyses are performed to try and replicate previously conducted studies and their results. The purpose of doing so is to test the strength of the findings and verify and confirm the results. This helps to ensure the reliability and consistency of the findings.
There were over 6,000 participants for the HCHS/SOL study with a Hispanic/Latino background who had the information the researchers were looking for, which included the results of the Epworth Sleepiness Scale (ESS) questionnaire. The ESS includes eight questions regarding the likelihood of dozing off during the day in various scenarios. Responses to each question are on a scale of 0 to 3, with the highest possible score of 24 and higher scores relating to higher sleepiness. A score of 11 and above are considered EDS.
The other data researchers looked at were participants’ bloodwork, which included metabolomic measurements of the metabolites associated with sleep. Participants had filled out demographic and health information, including sleep duration, insomnia symptoms and diagnosis of sleep apnea. Participants had also reported dietary information, which was graded against the Alternative Healthy Eating Index (AHEI)-2010.
What Did This Study Find?
About 15% of the participants in the HCHS/SOL study were considered to have EDS; 58% of them were women. There was information on a total of 877 metabolites for each participant, which allowed researchers to analyze metabolite levels and how they might relate to sleep.
Higher ESS scores were associated with lower metabolite levels for seven metabolites across genders, plus an additional four in men. Among the seven metabolites were two long-chain polyunsaturated fatty acids (PUFAs). Polyunsaturated fatty acids are found in foods like fatty fish, nuts and seeds, as well as seed oils, like canola and peanut oils. People with higher levels of PUFAs had less excessive daytime sleepiness.
How Does This Apply to Real Life?
The researchers note that these foods—fish, nuts and seeds—are popular in the Mediterranean diet. The Mediterranean diet has consistently ranked at the top of all the diets for years. This is because it prioritizes nutrient-dense foods, including fruits, vegetables, legumes, nuts and fish. And it’s been linked with numerous health benefits, including a healthier brain and heart, reduced risk of rheumatoid arthritis and maybe even helping you live longer.
Ready to work more of these foods into your life? Check out our 25-minute salmon recipes and our healthy spiced nuts recipes.
Our Expert Take
This study suggests that people with higher levels of polyunsaturated fatty acids in their diets and blood have a lower risk of excessive daytime sleepiness. This is due to polyunsaturated fatty acids’ connection with better sleep. Work more of these healthy fats—found in fish, nuts and seeds—into your day and see if you sleep better at night.
