Aim: Nutrition plays a role as a provider of energy for the human body which is important for the formation and maintenance, especially to improve the quality of sleep seen from the production of the hormone melatonin. The purpose of this study was to determine the interaction of nutrition on sleep quality: the focus synthesis of melatonin.
Design: We performed a literature review study by reviewing 6 international journals related to the interaction of nutrition and sleep quality: focused on melatonin synthesis.
Methods: Data collection was done by searching for data-based articles or journals published through the Willey Online Library, PMC, Proquest, and Pubmed. The data were analyzed by descriptive analysis and the journals were assessed using JBI.
Results: The interaction of nutrition and sleep quality is seen from the hormone melatonin, based on the results of 6 journals. The results were described that the relationship between macronutrient and micronutrient nutrition on melatonin production that affects human sleep quality.
Conclusions: Macronutrients and micronutrients are related to sleep quality in increasing the production of the hormone melatonin.
Irregular exercise or insufficient physical activity may disrupt the biological clock and secretion of the melatonin hormone, which is important in sleep regulation. Regular exercise with a certain intensity and duration can help the body to increase melatonin production which can reduce sleep disorders. A search of full-text articles relevant to exercise and sleep quality was conducted in this literature review. We used four international databases: PubMed, PMC, Wiley Library, and ProQuest. We searched for articles published from 2017 to 2021. After screening the collected articles, only 12 articles were included. The articles were assessed using the JBI appraisal tools and the data were analyzed using descriptive methods. It was found that regular exercise at a certain intensity and duration affects the production of the melatonin hormone in humans. 6 out of the 12 articles revealed that melatonin levels changed in the study participants after doing exercise. Furthermore, 6 other articles mentioned that exercise had an impact on improving sleep quality.
Keywords: physical activity, exercise, sleep quality, melatonin hormone
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