The Healthspan Map · Neurological & Mental Health
Insomnia / poor sleep
Named for Insomnia / poor sleep
| Nutrient or lever | Direction | Strength | Evidence type | What was found | Source |
|---|---|---|---|---|---|
| Caffeine — mind amount & timing | Do this | Strong | RCT / meta-analysis | Caffeine blocks adenosine receptors, cutting sleep pressure and deep (N3) sleep; effects persist for hours (half-life 4-6 h). | Caffeine-sleep meta 2023 (opens in a new tab) |
| Cardio (moderate + intervals) | Do this | Strong | RCT / meta-analysis | All exercise modalities significantly improve sleep quality; aerobic exercise ranks among the most effective. | Exercise-sleep NMA 2025 (opens in a new tab) |
| Sleep hygiene - Clock & light | Do this | Strong | RCT / trial | Light is the dominant melatonin synchronizer; blue/bright evening light suppresses melatonin, dim light and a dark room preserve it. | Evening light-melatonin studies (opens in a new tab) |
| Sleep hygiene - Wind-down | Do this | Strong | Review / narrative | A wind-down buffer lowers pre-sleep cortisol/arousal; stimulus control and relaxation are core CBT-I components. | HPA-axis & insomnia (Endotext); CBT-I (opens in a new tab) |
| Sleep hygiene - Wind-down | Do this | Strong | RCT / meta-analysis | A wind-down buffer lowers pre-sleep cortisol/arousal; stimulus control and relaxation are core CBT-I components. | Effects of sleep hygiene education for insomnia: A systematic review and meta-analysis, Sleep Med Rev 2025 (opens in a new tab) |
| Strength (resistance) | Do this | Strong | RCT / meta-analysis | Muscle-strengthening (resistance) exercise was the single most effective modality for sleep quality (SUCRA 94.6%). | Exercise-sleep NMA (older insomnia) (opens in a new tab) |
| Added Sugars | Don't overdo | Moderate | RCT / trial | Higher sugar intake is associated with more nighttime arousals and lighter, less restorative sleep. | St-Onge et al. 2016, J Clin Sleep Med (opens in a new tab) |
| Alcohol — cut back | Do this | Moderate | RCT / meta-analysis | Alcohol suppresses REM and fragments the second half of the night dose-dependently (even ~2 drinks); habitual use links to insomnia symptoms. | Gardiner et al. 2024, Sleep Med Rev (opens in a new tab) |
| Breath/mind (slow breathing) | Do this | Moderate | Review / narrative | Insomnia is a state of HPA/cortisol hyperarousal; relaxation and slow breathing lower arousal and support sleep. | HPA-axis & insomnia (Endotext) (opens in a new tab) |
| Breath/mind (slow breathing) | Do this | Moderate | RCT / meta-analysis | Insomnia is a state of HPA/cortisol hyperarousal; relaxation and slow breathing lower arousal and support sleep. | "Effects of voluntary slow breathing on heart rate and heart rate variability: a systematic review and meta-analysis", Neurosci Biobehav Rev 2022 (opens in a new tab) |
| Calcium | Eat enough of | Moderate | Cohort / observational | Inadequate calcium is independently associated with difficulty falling asleep and non-restorative sleep; calcium helps the brain make melatonin from tryptophan. | NHANES 2005-2016 (opens in a new tab) |
| Daily movement baseline | Do this | Moderate | RCT / meta-analysis | Regular physical activity improves sleep quality and insomnia severity via raised sleep pressure, lower cortisol and thermoregulation. | Exercise-insomnia meta (opens in a new tab) |
| EPA/DHA (omega-3) | Eat enough of | Moderate | Review / narrative | Omega-3 PUFAs enhance serotonin signaling and melatonin secretion; low omega-3 is linked to disturbed sleep. | Nutritional-interventions review (opens in a new tab) |
| Flexibility (stretching) | Do this | Moderate | RCT / meta-analysis | Stretching and yoga (mind-body movement) significantly improve sleep quality and reduce insomnia severity. | Stretching/yoga for insomnia; exercise-sleep NMA (opens in a new tab) |
| Flexibility (stretching) | Do this | Moderate | RCT / meta-analysis | Stretching and yoga (mind-body movement) significantly improve sleep quality and reduce insomnia severity. | "Effects of various exercise interventions in insomnia patients: a systematic review and network meta-analysis", BMJ Evid Based Med 2026 (opens in a new tab) |
| Folate (B9) | Eat enough of | Moderate | Cohort / observational | Folate supports serotonin/melatonin formation; low folate intake is associated with short sleep. | Peuhkuri 2012; NHANES 2005-2016 (opens in a new tab) |
| Folate (B9) | Eat enough of | Moderate | Review / narrative | Folate supports serotonin/melatonin formation; low folate intake is associated with short sleep. | Peuhkuri et al., "Diet promotes sleep duration and quality", Nutr Res 2012 (opens in a new tab) |
| Iron | Eat enough of | Moderate | Systematic review | Iron deficiency causes restless legs syndrome and fragmented sleep; low iron is linked to short sleep and disrupted dopaminergic sleep-wake control. | Micronutrient-sleep review (opens in a new tab) |
| Loneliness — reduce | Watch this | Moderate | Review / narrative | Loneliness elevates physiological hyperarousal, contributing to fragmented, poorer-quality sleep. | Hyperarousal & insomnia literature (opens in a new tab) |
| Magnesium | Eat enough of | Moderate | RCT / trial | Magnesium calms the HPA axis (lowers cortisol), supports melatonin synthesis, and improved sleep in a primary-insomnia RCT. | Abbasi et al. 2012; melatonin-cofactor review (opens in a new tab) |
| Magnesium | Eat enough of | Moderate | RCT / trial | Magnesium calms the HPA axis (lowers cortisol), supports melatonin synthesis, and improved sleep in a primary-insomnia RCT. | Abbasi et al., "The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial", J Res Med Sci 2012 (opens in a new tab) |
| Morning daylight | Do this | Moderate | Established clinical | Morning daylight anchors the circadian clock and raises night-time melatonin, easing sleep onset. | Tryptophan-breakfast + morning-light study (opens in a new tab) |
| Saturated fat | Don't overdo | Moderate | RCT / trial | Higher saturated-fat intake predicts less deep slow-wave sleep and more arousals (possibly via orexin signaling). | St-Onge et al. 2016, J Clin Sleep Med (opens in a new tab) |
| Screens before bed — cut back | Do this | Moderate | RCT / trial | Light is the dominant melatonin synchronizer; blue/bright evening light suppresses melatonin, dim light and a dark room preserve it. | Evening light-melatonin studies (opens in a new tab) |
| Sleep hygiene - Bedroom | Do this | Moderate | RCT / trial | Light is the dominant melatonin synchronizer; blue/bright evening light suppresses melatonin, dim light and a dark room preserve it. | Evening light-melatonin studies (opens in a new tab) |
| Sleep hygiene - Intake & timing | Do this | Moderate | RCT / meta-analysis | Caffeine blocks adenosine receptors, cutting sleep pressure and deep (N3) sleep; effects persist for hours (half-life 4-6 h). | Caffeine-sleep meta 2023 (opens in a new tab) |
| Tobacco / vaping — quit | Do this | Moderate | Review / narrative | Nicotine is a stimulant that raises arousal and, like caffeine, interferes with adenosine-driven sleep pressure. | Adenosine/nicotine & sleep (opens in a new tab) |
| Total Fiber | Eat enough of | Moderate | RCT / trial | Higher fiber intake predicts more deep slow-wave sleep and fewer nighttime arousals. | St-Onge et al. 2016, J Clin Sleep Med (opens in a new tab) |
| Vitamin B6 | Eat enough of | Moderate | Mechanistic | Vitamin B6 is the cofactor converting tryptophan to serotonin and then melatonin; low B6 lowers melatonin. | Melatonin-cofactor review (Peuhkuri 2012) (opens in a new tab) |
| Vitamin D | Eat enough of | Moderate | Systematic review | Serum vitamin D is inversely associated with sleep latency and daytime sleepiness; deficiency links to poorer sleep. | Micronutrient-sleep review; NHANES (opens in a new tab) |
| Zinc | Eat enough of | Moderate | Cohort / observational | Zinc activates the AANAT enzyme (serotonin to melatonin); higher serum zinc is linked to less sleep disturbance. | AANAT literature; NHANES 2011-2016 (opens in a new tab) |
| Anchor foods | Watch this | Emerging | Review / narrative | Irregular meal timing, high added sugar and ultra-processed intake are associated with poorer, more fragmented sleep. | St-Onge et al., "Effects of Diet on Sleep Quality", Adv Nutr 2016 (opens in a new tab) |
| Calm rest space | Do this | Emerging | Review / narrative | A wind-down buffer lowers pre-sleep cortisol/arousal; stimulus control and relaxation are core CBT-I components. | HPA-axis & insomnia (Endotext); CBT-I (opens in a new tab) |
| Calm rest space | Do this | Emerging | RCT / meta-analysis | A wind-down buffer lowers pre-sleep cortisol/arousal; stimulus control and relaxation are core CBT-I components. | Effects of sleep hygiene education for insomnia: A systematic review and meta-analysis, Sleep Med Rev 2025 (opens in a new tab) |
| Carbohydrate | Eat enough of | Emerging | Review / narrative | A high-glycaemic carbohydrate meal ~4 h before bed can speed sleep onset by aiding tryptophan uptake, and very low intake is linked to shorter sleep. Note: the relationship is non-linear - excess/late sugar fragments sleep (see Added Sugars, excess). | Diet & sleep literature (opens in a new tab) |
| Copper | Eat enough of | Emerging | Cohort / observational | Copper modulates NMDA-receptor activity (linked to NREM sleep); copper inadequacy is associated with short sleep. | NHANES 2011-2016 (opens in a new tab) |
| Movement (breaking up sitting) | Do this | Emerging | RCT / meta-analysis | Regular physical activity improves sleep quality and insomnia severity via raised sleep pressure, lower cortisol and thermoregulation. | Exercise-insomnia meta (opens in a new tab) |
| Niacin (B3) | Eat enough of | Emerging | Cohort / observational | Adequate niacin spares tryptophan for serotonin/melatonin; low niacin is associated with short sleep. | NHANES 2005-2016 (opens in a new tab) |
| Potassium | Eat enough of | Emerging | Cohort / observational | Low potassium intake is associated with short sleep; potassium supports muscle/nerve relaxation. | NHANES 2005-2016 (opens in a new tab) |
| Protein | Eat enough of | Emerging | Review / narrative | Adequate protein supplies tryptophan (the melatonin precursor); very low intake is linked to shorter sleep. Note: the relationship is non-linear - excess protein can competitively REDUCE tryptophan entry to the brain. | Diet & sleep literature (opens in a new tab) |
| Selenium | Eat enough of | Emerging | Cohort / observational | Serum selenium is associated with sleep; selenium supports antioxidant/immune pathways relevant to sleep regulation. | NHANES 2011-2016 (opens in a new tab) |
| Sugary drinks & snacks — cut back | Do this | Emerging | Review / narrative | Irregular meal timing, high added sugar and ultra-processed intake are associated with poorer, more fragmented sleep. | Effects of Diet on Sleep Quality, Adv Nutr 2016 (opens in a new tab) |
| Sugary drinks & snacks — cut back | Do this | Emerging | Review / narrative | Irregular meal timing, high added sugar and ultra-processed intake are associated with poorer, more fragmented sleep. | Effects of Diet on Sleep Quality, Adv Nutr 2016 (opens in a new tab) |
| Sugary drinks & snacks — cut back | Do this | Emerging | Review / narrative | Irregular meal timing, high added sugar and ultra-processed intake are associated with poorer, more fragmented sleep. | Effects of Diet on Sleep Quality, Adv Nutr 2016 (opens in a new tab) |
| Ultra-processed food — cut back | Do this | Emerging | Review / narrative | Irregular meal timing, high added sugar and ultra-processed intake are associated with poorer, more fragmented sleep. | St-Onge et al., "Effects of Diet on Sleep Quality", Adv Nutr 2016 (opens in a new tab) |
| Vitamin A (RAE) | Eat enough of | Emerging | Cohort / observational | Vitamin A supports retinal light-sensing that entrains circadian rhythm; inadequacy is associated with short sleep. | NHANES 2005-2016 (opens in a new tab) |
| Vitamin B12 | Eat enough of | Emerging | Cohort / observational | Vitamin B12 supports circadian/sleep-wake regulation; low B12 has been correlated with poorer sleep quality. | B12 & sleep-wake literature (opens in a new tab) |
| Vitamin B12 | Don't overdo | Emerging | Cohort / observational | Very high B12 (e.g., high-dose injections) has been associated with insomnia and altered sleep-wake timing. | B12 & sleep-wake literature (opens in a new tab) |
| Vitamin C | Eat enough of | Emerging | Cohort / observational | Low vitamin C intake is associated with short sleep; as an antioxidant it may buffer oxidative-stress effects on sleep. | NHANES 2005-2016 (opens in a new tab) |
| Vitamin E | Eat enough of | Emerging | Cohort / observational | Low vitamin E intake is associated with short sleep (antioxidant role; evidence observational). | NHANES 2005-2016 (opens in a new tab) |
Held for the whole Neurological & Mental Health system
These rows name no single condition. The Map records them against the whole body system, so they are shown separately rather than folded in.
| Nutrient or lever | Direction | Strength | Evidence type | What was found | Source |
|---|---|---|---|---|---|
| Falling & staying asleep | Watch this | Strong | RCT / meta-analysis | Insomnia roughly doubles the longitudinal risk of developing depression. | Baglioni et al., J Affect Disord 2011 (insomnia as predictor of depression, meta-analysis) (opens in a new tab) |
| Loneliness — reduce | Watch this | Strong | Established clinical | Social isolation and loneliness are modifiable risk factors for dementia; social interventions can slow cognitive decline. | Social isolation and dementia review (2025) (opens in a new tab) |
| Manganese | Don't overdo | Strong | Established clinical | Manganese excess accumulates in the basal ganglia and causes MANGANISM — a Parkinson-like extrapyramidal syndrome (bradykinesia, rigidity, tremor, gait/speech changes). Chiefly from inhalation (welding/mining), contaminated water, or IV/parenteral nutrition and liver disease; the oral UL is 11 mg. | NIH DRI / manganism literature (opens in a new tab) |
| Manganese | Don't overdo | Strong | RCT / meta-analysis | Manganese excess accumulates in the basal ganglia and causes MANGANISM — a Parkinson-like extrapyramidal syndrome (bradykinesia, rigidity, tremor, gait/speech changes). Chiefly from inhalation (welding/mining), contaminated water, or IV/parenteral nutrition and liver disease; the oral UL is 11 mg. | Manganese exposure and cognitive performance: A meta-analytical approach, Environ Pollut 2023 (opens in a new tab) |
| Sodium | Eat enough of | Strong | Established clinical | Acute severe hyponatremia causes cerebral edema, confusion, seizures, coma and can be lethal; it is the most common electrolyte disorder (usually from water excess/illness, not low salt intake). | LPI / StatPearls – Hyponatremia (opens in a new tab) |
| Sodium | Eat enough of | Strong | Established clinical | Acute severe hyponatremia causes cerebral edema, confusion, seizures, coma and can be lethal; it is the most common electrolyte disorder (usually from water excess/illness, not low salt intake). | Linus Pauling Institute — Sodium (opens in a new tab) |
| Water | Don't overdo | Strong | Established clinical | Overhydration (drinking faster than the kidneys can excrete, ~0.8-1 L/hour) dilutes blood sodium -> hyponatremia/water intoxication: headache, nausea, confusion, seizures, cerebral edema, coma and death. Seen in endurance athletes and psychogenic polydipsia. (Directly connects to the Sodium deficiency row.) | Water-intoxication systematic review (opens in a new tab) |
| Belonging (groups / third place) | Watch this | Moderate | Established clinical | Group engagement and community connection help preserve cognition and mental health. | Social engagement and cognition review (2025) (opens in a new tab) |
| Breath (how you breathe) | Watch this | Moderate | RCT / meta-analysis | Slow breathing shifts autonomic balance toward parasympathetic activity, reducing stress and anxiety. | Slow-paced breathing meta-analysis, Mindfulness 2024 (opens in a new tab) |
| Copper | Don't overdo | Moderate | Established clinical | Copper accumulation (Wilson's disease) causes neurological (tremor, dystonia, dysarthria) and psychiatric symptoms, plus Kayser-Fleischer eye rings. | Wilson's disease literature (opens in a new tab) |
| Daytime alertness | Watch this | Moderate | Established clinical | Excessive sleepiness reduces mental processing, concentration and reaction time. | Sleepiness and neurocognitive-function literature (opens in a new tab) |
| Inner circle (close ties) | Watch this | Moderate | Established clinical | Rich social ties protect mental and cognitive health; isolation raises dementia risk. | Social engagement and cognition review (2025) (opens in a new tab) |
| Magnesium | Don't overdo | Moderate | Established clinical | Hypermagnesemia causes lethargy, muscle weakness, difficulty breathing and depression. | NIH ODS – Magnesium (opens in a new tab) |
| Molybdenum | Eat enough of | Moderate | Established clinical | Dietary deficiency is essentially unreported; the genetic molybdenum cofactor deficiency (MoCD) causes neonatal seizures, severe brain degeneration and early death. One TPN case caused headache, tachycardia and night blindness. | MoCD literature / NIH ODS – Molybdenum (opens in a new tab) |
| Molybdenum | Eat enough of | Moderate | Established clinical | Dietary deficiency is essentially unreported; the genetic molybdenum cofactor deficiency (MoCD) causes neonatal seizures, severe brain degeneration and early death. One TPN case caused headache, tachycardia and night blindness. | NIH Office of Dietary Supplements — Molybdenum (opens in a new tab) |
| Screens before bed — cut back | Do this | Moderate | RCT / meta-analysis | Problematic smartphone use is linked to poorer mental health - higher stress, anxiety and depression. | Yang et al., Psychiatry Research 2020 (meta-analysis) (opens in a new tab) |
| Sleep duration | Watch this | Moderate | Established clinical | Insufficient sleep impairs cognition and mood regulation. | Sleep-cognition/mood literature (AHA statement) (opens in a new tab) |
| Sleep quality (refreshed) | Watch this | Moderate | RCT / meta-analysis | Poor sleep quality raises risk of depression, anxiety and cognitive dysfunction. | Sleep-quality and mental-health meta-analyses (opens in a new tab) |
| Staying in touch (social reps) | Do this | Moderate | Established clinical | Ongoing social engagement helps protect cognitive function. | Social engagement and cognition review (2025) (opens in a new tab) |
| Vitamin E | Don't overdo | Moderate | RCT / meta-analysis | Two trials found increased hemorrhagic (brain) stroke risk with alpha-tocopherol supplements. | NIH ODS – Vitamin E (ATBC; Physicians' Health Study) (opens in a new tab) |
| Warmth & quality of ties | Watch this | Moderate | Cohort / observational | Relationship quality predicted cognitive health; secure attachment predicted better memory years later. | Harvard Study of Adult Development (opens in a new tab) |
| Alcohol — cut back | Do this | Emerging | Established clinical | Alcohol contributes to alcohol-use disorders, epilepsy and other mental-health and neurological harms. | Global Burden of Disease Alcohol Collaborators, Lancet 2018 (opens in a new tab) |
| Balance (one-leg stand) | Watch this | Emerging | Established clinical | Single-leg balance is impaired by neurological conditions (Parkinson's, MS, dementia), reflecting central postural control. | Single Leg Stance Test (clinical review) (opens in a new tab) |
| Blood oxygen (SpO2) | Watch this | Emerging | Established clinical | Hypoxemia reduces oxygen delivery to the brain, causing confusion and, if chronic, cognitive impairment. | Hypoxemia literature (opens in a new tab) |
| Blood pressure | Watch this | Emerging | RCT / meta-analysis | High blood pressure is the leading risk factor for stroke and is linked to vascular cognitive decline. | Prospective Studies Collaboration / hypertension literature (opens in a new tab) |
| Breathing rate | Watch this | Emerging | Established clinical | Respiratory rate is often the first vital sign to change with a shift in cardiac or neurological state. | Vital-signs assessment guide (opens in a new tab) |
| Cardio / VO2max | Watch this | Emerging | Cohort / observational | Low CRF is associated with higher risk of dementia and depression across cohort meta-analyses. | Lang et al., BJSM 2024 (opens in a new tab) |
| Sleep regularity | Watch this | Emerging | Cohort / observational | Irregular sleep patterns are associated with poorer cognitive and academic performance. | Circadian-disruption / performance literature (opens in a new tab) |