Scientific References: Microhacks – Sleep & Eating Habits

Scientific Sources

Card Deck "Sleep & Nutrition"

This directory documents the scientific literature on which the cards in this deck are based. It is organized by card topic: For each topic, you will find the associated publications with a direct link to the original source, if available. Relevant content statements should be traceable to verifiable, scientifically sound specialist literature. Cards containing only basic knowledge are deliberately not listed here; the sources focus on the verifiable, less obvious statements of the deck.

The listed sources serve for scientific classification and traceability. They do not constitute medical advice and do not replace consultation with a doctor. The mention of a study is not a statement of healing or efficacy.

Status: July 2026 · 87 sources

Support immune system

Topics: Vitamin D and immune function, sleep and infection susceptibility, zinc and immune system, vitamin C and immune function, moderate exercise and immune function, vitamin D supply in Europe.

  • Martineau, A. R., et al. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ, 356, i6583. https://doi.org/10.1136/bmj.i6583
  • Prather, A. A., et al. (2015). Behaviorally assessed sleep and susceptibility to the common cold. Sleep, 38(9), 1353–1359.
  • Wessels, I., et al. (2017). Zinc as a gatekeeper of immune function. Nutrients, 9(12), 1286.
  • Carr, A. C., et al. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.
  • Nieman, D. C., et al. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science, 8(3), 201–217.
  • Cashman, K. D., et al. (2016). Vitamin D deficiency in Europe: pandemic? The American Journal of Clinical Nutrition, 103(4), 1033–1044.
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Prepare the body for sleep

Topics: Evening room light and melatonin suppression, screen-based light in the evening and falling asleep, carbohydrates in the evening and sleep onset latency.

  • Gooley, J. J., et al. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. The Journal of Clinical Endocrinology & Metabolism, 96(3), E463–E472.
  • Chang, A.-M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112
  • Afaghi, A., et al. (2007). High-glycemic-index carbohydrate meals shorten sleep onset. The American Journal of Clinical Nutrition, 85(2), 426–430.
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Tune into sleep

Topics: Writing down thoughts before bed and falling asleep, melatonin for sleep problems.

  • Scullin, M. K., et al. (2018). The effects of bedtime writing on difficulty falling asleep: a polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General, 147(1), 139–146.
  • Ferracioli-Oda, E., et al. (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLOS ONE, 8(5), e63773.
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Bedtime

Topics: Sleep duration and mortality, sleep duration and type 2 diabetes risk, sleep regularity and mortality, recommended sleep duration, genetic influences on chronotype.

  • Cappuccio, F. P., et al. (2010). Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep, 33(5), 585–592.
  • Cappuccio, F. P., et al. (2010). Quantity and quality of sleep and incidence of type 2 diabetes: a systematic review and meta-analysis. Diabetes Care, 33(2), 414–420.
  • Windred, D. P., et al. (2024). Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study. Sleep, 47(1), zsad253. https://doi.org/10.1093/sleep/zsad253
  • Hirshkowitz, M., et al. (2015). National Sleep Foundation's updated sleep duration recommendations. Sleep Health, 1(4), 233–243.
  • Jones, S. E., et al. (2019). Genome-wide association analyses of chronotype in 697,828 individuals provides insights into circadian rhythms. Nature Communications, 10(1), 343.
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Sleep environment

Topics: Nightly light exposure and cardiovascular/metabolic function, ambient noise and sleep.

  • Mason, I. C., et al. (2022). Light exposure during sleep impairs cardiometabolic function. Proceedings of the National Academy of Sciences, 119(12), e2113290119. https://doi.org/10.1073/pnas.2113290119
  • Basner, M., et al. (2014). Auditory and non-auditory effects of noise on health. The Lancet, 383(9925), 1325–1332.
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Falling asleep

Topics: Slow, prolonged exhalation and relaxation, cyclic sighing and arousal regulation.

  • Zaccaro, A., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
  • Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
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Nightly restlessness

Topics: Cognitive Behavioral Therapy for Insomnia (CBT-I), caffeine timing and sleep.

  • Trauer, J. M., et al. (2015). Cognitive behavioral therapy for chronic insomnia: a systematic review and meta-analysis. Annals of Internal Medicine, 163(3), 191–204.
  • Drake, C., et al. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200.
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Nightly room heat

Topics: Core body temperature and deep sleep, warm bathing before sleep and sleep quality, heat dissipation through the extremities, room temperature and sleep.

  • Haghayegh, S., et al. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis. Sleep Medicine Reviews, 46, 124–135.
  • Kräuchi, K., et al. (1999). Warm feet promote the rapid onset of sleep. Nature, 401(6748), 36–37.
  • Okamoto-Mizuno, K., et al. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 14.
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Waking up & starting the day

Topics: Morning light and synchronization of the internal clock, cortisol awakening response.

  • Wright, K. P., et al. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554–1558.
  • Clow, A., et al. (2010). The cortisol awakening response: more than a measure of HPA axis function. Neuroscience & Biobehavioral Reviews, 35(1), 97–103.
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Starting the day – Focus

Topics: Gratitude exercises and well-being, short mindfulness exercises and stress.

  • Choi, H., et al. (2025). A meta-analysis of the effectiveness of gratitude interventions on well-being across cultures. Proceedings of the National Academy of Sciences, 122(28), e2425193122.
  • Sparacio, A., et al. (2024). Self-administered mindfulness interventions reduce stress in a large, randomized controlled multi-site study. Nature Human Behaviour, 8(9), 1716–1725.
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Start the day – Energy Boost

Topics: Cold exposure and well-being, cold water and norepinephrine, volitional breathing and sympathetic activation.

  • Buijze, G. A., et al. (2016). The effect of cold showering on health and work: a randomized controlled trial. PLOS ONE, 11(9), e0161749.
  • Šrámek, P., et al. (2000). Human physiological responses to immersion into water of different temperatures. European Journal of Applied Physiology, 81(5), 436–442.
  • Kox, M., et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379–7384. https://doi.org/10.1073/pnas.1322174111
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Powernap

Topics: Short sleep duration and recovery, cognitive effects of napping, caffeine combined with short sleep.

  • Brooks, A., et al. (2006). A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep, 29(6), 831–840.
  • Lovato, N., et al. (2010). The effects of napping on cognitive functioning. Progress in Brain Research, 185, 155–166.
  • Reyner, L. A., et al. (1997). Suppression of sleepiness in drivers: combination of caffeine and a short nap. Psychophysiology, 34(6), 721–725.
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Sleep-Wake Cycle

Topics: Light as the main zeitgeber for the internal clock, morning light and entrainment, evening light and the internal clock.

  • Czeisler, C. A., et al. (1986). Bright light resets the human circadian pacemaker independent of the timing of the sleep-wake cycle. Science, 233(4764), 667–671.
  • Wright, K. P., et al. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554–1558.
  • Blume, C., et al. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156.
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Minimize Jet Lag

Topics: Melatonin for jet lag, light exposure and phase shift of the internal clock.

  • Herxheimer, A., et al. (2002). Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews, (2), CD001520.
  • Eastman, C. I., et al. (2009). How to travel the world without jet lag. Sleep Medicine Clinics, 4(2), 241–255.
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Time-Based Nutrition

Topics: Time-restricted eating and insulin sensitivity, intermittent fasting and metabolism.

  • Sutton, E. F., et al. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metabolism, 27(6), 1212–1221.
  • de Cabo, R., et al. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551. https://doi.org/10.1056/NEJMra1905136
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Balanced Nutrition

Topics: Fiber intake and health/mortality, fermented foods and microbiome diversity, fiber and blood sugar regulation.

  • Reynolds, A., et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9
  • Wastyk, H. C., et al. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153.
  • Weickert, M. O., et al. (2018). Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes. The Journal of Nutrition, 148(1), 7–12.
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High-Quality Foods

Topics: Organic farming, antioxidants and pesticide residues; removing pesticide residues by washing.

  • Barański, M., et al. (2014). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. British Journal of Nutrition, 112(5), 794–811. https://doi.org/10.1017/S0007114514001366
  • Yang, T., et al. (2017). Effectiveness of commercial and homemade washing agents in removing pesticide residues on and in apples. Journal of Agricultural and Food Chemistry, 65(44), 9744–9752.
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Fresh Foods

Topics: Storage and nutrient content of fresh foods (including Vitamin C).

  • Rickman, J. C., et al. (2007). Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. Journal of the Science of Food and Agriculture, 87(6), 930–944.
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Protein Intake

Topics: Protein requirements for muscle growth and strength, protein requirements in older age, total protein quantity and distribution.

  • Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
  • Bauer, J., et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559.
  • Phillips, S. M., et al. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(Suppl. 1), S29–S38.
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Drink Water

Topics: Mild fluid deficit and cognitive performance/mood.

  • Ganio, M. S., et al. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), 1535–1543.
  • Armstrong, L. E., et al. (2012). Mild dehydration affects mood in healthy young women. The Journal of Nutrition, 142(2), 382–388.
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Principles of Food Choice

Topics: Plant diversity and microbiome diversity, fruit and vegetable consumption and mortality.

  • McDonald, D., et al. (2018). American Gut: an open platform for citizen science microbiome research. mSystems, 3(3), e00031-18. https://doi.org/10.1128/mSystems.00031-18
  • Aune, D., et al. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 46(3), 1029–1056.
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Antioxidative Nutrition

Topics: Turmeric/curcumin and inflammation, fiber/short-chain fatty acids and inflammation regulation.

  • Hewlings, S. J., et al. (2017). Curcumin: a review of its effects on human health. Foods, 6(10), 92.
  • Dalile, B., et al. (2019). The role of short-chain fatty acids in microbiota-gut-brain communication. Nature Reviews Gastroenterology & Hepatology, 16(8), 461–478.
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Meal Times

Topics: Meal timing and frequency and cardiometabolic health, irregularity of food intake and metabolism.

  • St-Onge, M.-P., et al. (2017). Meal timing and frequency: implications for cardiovascular disease prevention: a scientific statement from the American Heart Association. Circulation, 135(9), e96–e121.
  • Pot, G. K., et al. (2014). Irregularity of energy intake at meals: prospective associations with the metabolic syndrome in adults of the 1946 British birth cohort. British Journal of Nutrition, 111(12), 2020–2026.
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Order of Eating

Topics: Order of eating and postprandial glucose, vinegar and blood sugar response, walking after eating and glucose.

  • Shukla, A. P., et al. (2015). Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care, 38(7), e98–e99.
  • Johnston, C. S., et al. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281–282.
  • Reynolds, A. N., et al. (2016). Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia, 59(12), 2572–2578. https://doi.org/10.1007/s00125-016-4085-2
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Mindful Eating

Topics: Eating speed and food intake/satiety, attention during eating and food intake, chewing intensity and appetite.

  • Robinson, E., et al. (2014). A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. The American Journal of Clinical Nutrition, 100(1), 123–151.
  • Robinson, E., et al. (2013). Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. The American Journal of Clinical Nutrition, 97(4), 728–742.
  • Miquel-Kergoat, S., et al. (2015). Effects of chewing on appetite, food intake and gut hormones: a systematic review and meta-analysis. Physiology & Behavior, 151, 88–96.
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Loss of Natural Hunger Sensation

Topics: Stress and appetite/eating behavior, protein and satiety.

  • Adam, T. C., et al. (2007). Stress, eating and the reward system. Physiology & Behavior, 91(4), 449–458.
  • Weigle, D. S., et al. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American Journal of Clinical Nutrition, 82(1), 41–48.
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Reduce Cravings

Topics: Postprandial glucose dips and appetite, sleep deprivation and hunger hormones.

  • Wyatt, P., et al. (2021). Postprandial glycaemic dips predict appetite and energy intake in healthy individuals. Nature Metabolism, 3(4), 523–529. https://doi.org/10.1038/s42255-021-00383-x
  • Spiegel, K., et al. (2004). Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850.
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Control Portion Size

Topics: Portion size and energy intake.

  • Rolls, B. J., et al. (2002). Portion size of food affects energy intake in normal-weight and overweight men and women. The American Journal of Clinical Nutrition, 76(6), 1207–1213.
  • Zlatevska, N., et al. (2014). Sizing up the effect of portion size on consumption: a meta-analytic review. Journal of Marketing, 78(3), 140–154.
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Afternoon Slump

Topics: Midday performance dip (circadian rhythm), indoor CO₂ and ventilation and cognitive performance, walking after eating and glucose.

  • Monk, T. H. (2005). The post-lunch dip in performance. Clinics in Sports Medicine, 24(2), e15–e23.
  • Allen, J. G., et al. (2016). Associations of cognitive function scores with carbon dioxide, ventilation, and volatile organic compound exposures in office workers: a controlled exposure study of green and conventional office environments. Environmental Health Perspectives, 124(6), 805–812.
  • Reynolds, A. N., et al. (2016). Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia, 59(12), 2572–2578. https://doi.org/10.1007/s00125-016-4085-2
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Proper preparation of plant-based foods

Topics: Antinutrients and preparation methods (soaking, sprouting, fermenting, heating), fat and absorption of fat-soluble carotenoids.

  • Gupta, R. K., et al. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of Food Science and Technology, 52(2), 676–684.
  • Samtiya, M., et al. (2020). Plant food anti-nutritional factors and their reduction strategies: an overview. Food Production, Processing and Nutrition, 2, 6.
  • Brown, M. J., et al. (2004). Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection. The American Journal of Clinical Nutrition, 80(2), 396–403.
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Cleverly combining foods

Topics: Vitamin C and iron absorption, piperine (black pepper) and curcumin bioavailability, plant protein combinations.

  • Teucher, B., et al. (2004). Enhancers of iron absorption: ascorbic acid and other organic acids. International Journal for Vitamin and Nutrition Research, 74(6), 403–419.
  • Shoba, G., et al. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(4), 353–356.
  • Young, V. R., et al. (1994). Plant proteins in relation to human protein and amino acid nutrition. The American Journal of Clinical Nutrition, 59(5), 1203S–1212S.
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DNA analysis

Topics: CYP1A2 genotype and caffeine metabolism, MTHFR and folate metabolism, polygenic risk scores, personalized nutritional counseling (study situation).

  • Cornelis, M. C., et al. (2006). Coffee, CYP1A2 genotype, and risk of myocardial infarction. JAMA, 295(10), 1135–1141. https://doi.org/10.1001/jama.295.10.1135
  • Liew, S.-C., et al. (2015). Methylenetetrahydrofolate reductase (MTHFR) C677T polymorphism: epidemiology, metabolism and the associated diseases. European Journal of Medical Genetics, 58(1), 1–10.
  • Torkamani, A., et al. (2018). The personal and clinical utility of polygenic risk scores. Nature Reviews Genetics, 19(9), 581–590.
  • Celis-Morales, C., et al. (2017). Effect of personalized nutrition on health-related behaviour change: evidence from the Food4Me European randomized controlled trial. International Journal of Epidemiology, 46(2), 578–588.
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Combine genetic data with biomarkers

Topics: hs-CRP and cardiovascular risk, Omega-3 Index and heart health, personalized glucose prediction by microbiome.

  • Ridker, P. M. (2003). Clinical application of C-reactive protein for cardiovascular disease detection and prevention. Circulation, 107(3), 363–369.
  • Harris, W. S., et al. (2004). The omega-3 index: a new risk factor for death from coronary heart disease? Preventive Medicine, 39(1), 212–220.
  • Zeevi, D., et al. (2015). Personalized nutrition by prediction of glycemic responses. Cell, 163(5), 1079–1094. https://doi.org/10.1016/j.cell.2015.11.001
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All sources were taken from peer-reviewed journals or standard scientific works and cited with reference to the original publication. If you have any questions about individual details, please feel free to contact us.

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Microhacks for sleep and eating habits

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