Eating Fruits and Vegetables Enhances Deep Sleep
Chewing on the Link: Fruits and Veggies Bolster Nightly Rest
In a groundbreaking study led by researchers from the University of Chicago Medicine and Columbia University, it's been discovered that the key to catching some quality Z's might be lurking in your produce aisle. Eating a diet rich in fruits and vegetables during the day has been associated with less disrupted sleep later that night.
"Swapping out junk food for fresh produce could be the natural, easy-to-adopt sleep aid everyone's been searching for," said co-senior author Esra Tasali, MD, director of the UChicago Sleep Center.
Studies have long warned about the consequences of poor sleep on overall health, from cardiovascular issues and memory problems to a dip in productivity and mood swings. But what's remained unclear is just how much diet plays a role in shaping sleep patterns. Previous research has shown that inadequate sleep can lead to unhealthier eating habits, but it's yet to be understood how diet can similarly impact sleep quality.
This new study marks the first of its kind to draw a direct connection between daytime diet and nightly sleep quality, after monitoring participants' food intake with an app and objective sleep patterns through wrist monitors. The research specifically focused on "sleep fragmentation," which measures how often someone awakens or shifts from deep to light sleep.
The researchers found that individuals who ate more fruits and vegetables during the day experienced less disrupted sleep that night, as well as those who consumed more healthy carbohydrates like whole grains. In fact, the team estimates that people who consume the CDC-recommended five cups of fruits and veggies per day could see a 16% improvement in sleep quality compared to those who eat few or no fruits and vegetables.
"Fifteen percent may seem small, but when it comes to sleep, even minor improvements can lead to considerably better rest," said Tasali. The team will continue to investigate the underlying mechanisms that explain the positive impact of fruits and vegetables on sleep quality, including digestion, neurology, and metabolism.
But in the meantime, the experts' advice is simple: meal-prep with sleep in mind. "With diet playing such a crucial role in sleep health, making the conscious effort to incorporate more fruits, vegetables, and whole grains into your daily meals can significantly improve your chances of catching those much-needed hours of rest," said co-senior author Marie-Pierre St-Onge, PhD, director of the Center of Excellence for Sleep & Circadian Research at Columbia.
So before you reach for that bag of potato chips or pint of ice cream, consider choosing a fruit or veggie instead—your sleep (and waistline) will thank you.
References:
- Tasali, E., et al. (2025). Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults. Sleep Health: The Journal of the National Sleep Foundation.
- Boege, H. L., et al. (2023). Nutritional determinants of sleep quality: A comprehensive overview of the scientific evidence. Nutrients, 15, 2374.
- St-Onge, M. P., et al. (2023). Nutrient intakes and sleep quality in adults: A systematic review and meta-analysis. American Journal of Clinical Nutrition, 116, 1-14.
About this Sleep and Diet Research News
Author: Grace NiewijkSource: University of ChicagoContact: Grace Niewijk - University of ChicagoImage: Credit to our website
- The recent study in sleep and diet research led by researchers from the University of Chicago Medicine and Columbia University has linked diet, particularly the intake of fruits and vegetables, to better sleep quality.
- Esra Tasali, MD, director of the UChicago Sleep Center, stated that replacing junk food with fresh produce could be a natural, easy-to-adopt sleep aid.
- The study, which focused on 'sleep fragmentation,' found that individuals who ate more fruits and vegetables during the day experienced less disrupted sleep, as well as those who consumed more healthy carbohydrates like whole grains.
- The team will continue to investigate the underlying mechanisms that explain the positive impact of fruits and vegetables on sleep quality, encompassing aspects such as digestion, neurology, and metabolism.
