Authors: Sagar Ashok Bayaskar

Abstract

Background: Balanced dietary habits are increasingly recognized as a modifiable factor influencing sleep efficiency, yet their connection to sleep quality often receives limited attention in public health contexts compared to other sleep hygiene factors such as light exposure and screen time.

Aim and Objective(s) : This study aimed to explore the relationship between balanced diets, meal timing, specific food components, and sleep efficiency through qualitative insights from diverse participants, and to identify opportunities for targeted public health education and policy interventions to improve sleep outcomes and overall well-being.

Methods: A qualitative descriptive study was conducted between April and July 2025 involving in-depth semi-structured interviews with 35 participants (18 males, 17 females) aged 18–45 years from varied educational and professional backgrounds. Participants were recruited via purposive sampling to ensure diversity in education and occupation. Interviews (30–45 minutes) explored dietary habits, meal timing, food preferences, and perceived effects on sleep. Data were audio-recorded, transcribed verbatim, and analyzed using content analysis to identify patterns and variations in responses. Ethical clearance was obtained, and informed consent secured from all participants.

Results: Participants adhering to balanced, nutrient-rich diets (adequate macronutrients and micronutrients) reported improved sleep latency, fewer nocturnal awakenings, and better subjective sleep quality, with 68% noting more restorative sleep on such days. Proper meal timing (final meal 2–3 hours before bedtime) was linked to better sleep onset and reduced restlessness, while late-night heavy, high-sugar, or processed meals caused digestive discomfort and disrupted sleep. Foods rich in tryptophan (e.g., dairy, nuts), magnesium-containing vegetables, and complex carbohydrates were perceived as beneficial; high-sugar snacks, caffeine, and processed foods near bedtime were detrimental. Only 40% of participants recognized the direct diet–sleep link, indicating low awareness.

Conclusion: Balanced diets and appropriate meal timing positively influence sleep efficiency by supporting hormonal regulation and circadian alignment. There is a clear need to integrate nutrition-based recommendations into public health education, community programs, and policy initiatives to enhance sleep health at the population level.

Keywords: Balanced diet, sleep efficiency, public health, nutrition education, meal timing, sleep quality.