We know sleep quality affects nearly every aspect of our health, from immunity to mental well-being. New research suggests that eating more fruit and vegetables during the day could improve your sleep that night significantly.
A team from the University of Chicago and Columbia University led the study. They uncovered a strong link between diet and rest.
The research involved 34 healthy young adults who recorded their eating habits over several days. Wearable devices then tracked their sleep patterns, measuring how often they woke up or shifted between sleep phases overnight.
Participants who consumed more fruit, vegetables, and healthy carbohydrates like whole grains had smoother, less fragmented sleep. The researchers believe the fiber and complex carbohydrates in these foods play the biggest role in improving rest.
EVEN ONE DAY OF HEALTHY EATING MAKES A NOTICEABLE DIFFERENCE
The team used statistical modeling to make their estimation. They estimated that eating the recommended five cups of fruit and vegetables daily could boost sleep quality by 16 percent. One cup is equal to about eight large strawberries, a medium potato, or twenty-two grapes, making this goal very achievable.
“Sixteen percent is a highly significant difference,” says Esra Tasali, a sleep scientist at the University of Chicago.
“It’s remarkable that such a meaningful change could be observed within less than 24 hours,” she added.
WHY DIET AND SLEEP ARE SO CLOSELY LINKED
The study cannot fully prove cause and effect. However, the findings align with previous research. This research shows that diet and sleep influence each other. Experts believe a feedback loop exists: poor sleep can increase cravings for unhealthy foods, which in turn worsens sleep quality.
Eating more fiber-rich, nutrient-dense meals could help break this cycle and support better rest over time.
SIMPLE DIETARY CHANGES CAN EMPOWER YOU TO SLEEP BETTER
“People are always asking me if there are things they can eat that will help them sleep better,” says Marie-Pierre St-Onge, a nutritionist at Columbia University.
“This shows small changes can impact sleep. That is empowering – better rest is within your control,” she emphasized. The good news is you don’t need supplements or expensive treatments. Instead, focus on whole foods you already have in your kitchen.
A NATURAL APPROACH TO IMPROVING YOUR SLEEP
Plenty of factors affect sleep quality, including body temperature, bedtime routines, and stress levels.
However, this research highlights how a healthy diet can be an accessible tool for improving sleep naturally. If you’re struggling with restless nights, adding more fruits, vegetables, and whole grains to your meals may be a simple first step.
As scientists continue exploring the diet-sleep connection, it’s clear that what we eat matters more than we realize.
Better sleep doesn’t have to be complicated – sometimes, it begins with a few extra servings of produce on your plate.
