Eating More Fruits and Vegetables May Improve Your Sleep Quality

Good sleep is essential for overall health, yet many people struggle with sleep disturbances. A recent study conducted by researchers at the University of Chicago Medicine and Columbia University highlights a simple, natural strategy to enhance sleep quality: increasing your daily intake of fruits and vegetables. Published in the journal Sleep Health, the research suggests that consuming more plant-based foods during the day is linked to deeper, less interrupted sleep at night.

The study involved healthy young adults who tracked their daily food consumption using an app and wore wrist monitors to measure their sleep patterns objectively. One key metric examined was "sleep fragmentation," which indicates how often someone wakes up or shifts from deep to lighter sleep stages throughout the night.

Findings revealed that days rich in fruits, vegetables, and healthy carbohydrates like whole grains positively influenced the subsequent night's sleep. Participants who increased their intake of these foods experienced more restful sleep, with fewer disruptions. Statistically, the researchers estimate that eating five cups of fruits and vegetables—a guideline recommended by health authorities—could lead to a 16% improvement in sleep quality compared to consuming no produce.

"It's remarkable that such a significant difference can occur within less than 24 hours," said co-senior author Dr. Esra Tasali. While further studies are needed to establish causality and understand the underlying biological mechanisms, current evidence supports the idea that a diet rich in complex carbs, fruits, and vegetables benefits sleep health over the long term.

Sleep health expert Dr. Marie-Pierre St-Onge emphasized the practical implications: "Small dietary changes can impact sleep quality. Better rest is within your control." The research underscores the importance of nutritional choices not only for physical health but also for improving sleep quality, which can influence mood, cognitive function, and overall well-being.

Source: https://medicalxpress.com/news/2025-06-fruits-veggies.html