Consuming More Fruits and Vegetables Can Mitigate Poor Sleep Effects on Mental Well-Being

A recent study focusing on young adults has established a strong connection between high-quality sleep and improved mental health. The research also highlights that engaging in healthy behaviors such as eating more fruits and vegetables alongside regular physical activity is significantly associated with enhanced psychological well-being. Interestingly, the findings indicate that increasing fruit and vegetable intake might help lessen the negative impact of poor sleep on overall well-being.

The study was conducted by Dr. Jack Cooper from the University of Otago, New Zealand, and published in the open-access journal PLOS One. Previous research has linked healthy lifestyle choices to better physical health, with emerging evidence suggesting these behaviors also promote good mental health. However, limited research has examined how different health behaviors interact to influence psychological well-being.

To address this gap, researchers analyzed data from three separate studies involving individuals aged 17 to 25 across New Zealand, the U.K., and the U.S. They examined the relationships between sleep quality, diet, and physical activity and their impact on mental health. The studies included a survey of over a thousand young adults, a 13-day daily diary study with 818 participants, and an eight-day diary combined with Fitbit-tracked physical activity data for 236 individuals.

Across all three studies, better sleep quality emerged as the most strongly correlated with improved mental well-being. Following closely was high fruit and vegetable consumption. Notably, eating more of these foods on a given day was linked to a boost in well-being in real-time, indicating a direct day-to-day benefit.

Physical activity was also associated with better mental health, particularly when viewed on a daily comparison basis within individuals. The more active individuals were, the better their mental state tended to be, although this link was less evident across different people.

The research found that these behaviors have independent and additive effects on psychological well-being. This suggests that the more healthy habits a person adopts, the greater the positive impact on their mental health. Importantly, high fruit and vegetable intake appeared to buffer the adverse effects of poor sleep, while good sleep quality could offset the impacts of less healthy dietary choices.

Although this study cannot prove causation, its findings underscore that small daily changes—such as sleeping a little better, eating more nutritious foods, or exercising briefly—can significantly enhance mental well-being in young adults. Lead author Dr. Cooper emphasizes that young adults don't need to meet strict health standards to see benefits, implying that simple lifestyle adjustments can make a real difference.

Professor Tamlin Conner from the University of Otago highlights sleep quality as the most consistent predictor of next-day well-being, with diet and exercise also contributing positively. The study is particularly relevant considering the unique pressures faced by this age group, including leaving home, financial stress, and social demands. Understanding and promoting healthy habits can help young adults not just cope but thrive during this pivotal stage of life.