A Delayed Evening Meal Enhances Sleep Quality in Young Rugby Players

The aim of this study was to examine the effect of delayed evening mealtime on sleep quality in young athletes. Twelve rugby players (age 15.8 +/- 0.7 years) participated in a crossover within-participant design. Adolescents spent five consecutive days in each of two conditions, separated by a 2-week washout period: routine dinner (3.5 hr before bedtime) and late dinner (LD, 1.5 hr before bedtime). Other mealtimes as well as bedtime and wake-up time were usual and remained the same in both conditions. Their schedules, dietary intakes, and physical activity were controlled and kept constant throughout the study. Sleep was assessed using polysomnography on the first and the last nights in the individual rooms of the boarding school. An increase in total sleep time by 24 min (p= .001, d= 1.24) and sleep efficiency by 4.8% was obtained during LD (p = .001, d= 1.24). Improvement in sleep efficiency was mainly due to a lower wake after sleep onset (-25 min, p= .014, d= -3.20), a decrease of microarousals (-25%, p= .049, d= -0.64), and awakenings >= 90 s (-30%, p < .01, d= -0.97) in LD compared to routine dinner. There were no significant differences in sleep architecture except for a shorter slow-wave sleep (N3) latency (-6.9 min, p= .03, d= -0.778) obtained during LD. In this study, evening dinner 1.5 hr before bedtime leads to better quality and less fragmented sleep compared to evening dinner 3.5 hr before bedtime in young athletes.