International Journal of Research and Review Vol. 10; Issue: 2; February 2023 Website: www.ijrrjournal.com Review Article E-ISSN: 2349-9788; P-ISSN: 2454-2237 International Journal of Research and Review (ijrrjournal.com) 444 Volume 10; Issue: 2; February 2023 Effect of Food Intake on Sleep: Mechanisms and Recommendations Desak Ketut Indrasari Utami 1 , Anak Agung Ayu Suryapraba Indradewi Karang 1 , IGM Ardika Aryasa 1 1 Neurology Department, Faculty of Medicine Universitas Udayana/Prof. Dr. I.G.N.G. Ngoerah General Hospital, Bali, Indonesia Corresponding Author: Desak Ketut Indrasari Utami DOI: https://doi.org/10.52403/ijrr.20230253 ABSTRACT Sleep is a crucial lifestyle component that improves general health. The effect of diet and consumption of certain foods has been reported to have a significant effect on sleep patterns and sleep quality. Many supplements were used to help promote healthy sleep. However, the connection between some food factors and sleep is rather complicated. The nutritional components change depending on the food habits and the digestive and metabolic processes of each person. Several studies and systematic reviews reported potential benefit of specific nutrients and their role in sleep including: high- fiber and low-sugar carbohydrates, protein, fatty acids, several vitamins such as vitamins D, C, and B and electrolyte especially magnesium. Others were reported could disrupted sleep such as caffeine, alcohol and excess sugar. This article discussed nutrients that are potential to play a role in sleep quality, their mechanisms, and food recommendation that can be made to help improve sleep quality and sleep wellness. Keywords: Diet, sleep-promoting food, sleep quality INTRODUCTION Sleep is an essential biological function for health and happiness throughout life. Good quality sleep is associated with a host of advantages, including improved immunity, improved cardio-metabolic health, and improved cognitive function, mood, and mental performance .[1] Contrarily, poor sleep quality, both in terms of insufficient sleep time and in terms of sleep quality, is detrimental to health, increasing the risk of metabolic syndrome and cancer in people of all ages through behavioral issues. [2] Sleep quality has been linked to a variety of factors that can affect health and provide cognitive benefits. Sleep plays a role in aspects of cognition including declarative memory, recall memory, and cognitive flexibility. [3] In addition to these cognitive domains, sleep duration also influences levels of daytime alertness, subjective alertness, and even the capacity to regulate emotions. [4,5] A study reports sleep deprivation can cause an increase in amygdala activity by up to 60% and increase pupil diameter, these can increase a person's emotional reactivity to negative information. [6] These benefits of sleep on health are the reason for the importance of interventions to improve life satisfaction and psychological health. Among the many variables that can be changed, dietary habits and consumption are believed to have an impact on changes in the metabolic control of hormone release, which affects the characteristics and quality of sleep. [7] Additionally, it has been suggested that sleep length and quality influence the risk of obesity, diabetes, hypertension, and cardiovascular disease. [8] It is complicated to comprehend how nutrition affects sleep regulation. and can be explained in several ways. First, the components of diet can directly influence