Eating More Fruits Vegetables Improves Sleep Quality by 16%

A recent study conducted by researchers at the University of Chicago Medicine and Columbia University has shed light on the impact of dietary choices on sleep quality. The findings suggest that increasing the intake of fruits and vegetables during the day can significantly improve sleep at night. This discovery adds a new dimension to the existing recommendations for better sleep, which typically focus on limiting screen time, maintaining a cool and dark bedroom, and establishing a bedtime routine.

The study, which involved 34 healthy adults aged 21 to 35, aimed to understand the relationship between daytime dietary choices and sleep quality. Participants were monitored for their food consumption and sleep patterns using a wrist monitor. The researchers specifically looked at "sleep fragmentation," which refers to the frequency of waking up or shifting from deep to light sleep throughout the night. The results showed that increasing the intake of fruits and vegetables from zero to five cups per day, as recommended by the Centers for Disease Control, was associated with a 16% improvement in sleep quality. Participants experienced deeper, less interrupted sleep on the same night they consumed more fruits and vegetables. Similarly, eating more complex carbohydrates like whole grains was also linked to better sleep quality. Conversely, higher intakes of red and processed meat were found to disrupt sleep.

According to the study's co-senior author, Esra Tasali, director of the UChicago Sleep Center, dietary modifications could serve as a natural and cost-effective approach to achieving better sleep. This finding is particularly significant as previous research has shown that poor sleep can lead to unhealthy food choices, creating a vicious cycle. The new study, however, establishes a direct connection between daytime dietary choices and sleep quality on the same night, highlighting the importance of what we eat during the day for better sleep.

Marie-Pierre St-Onge, PhD, director of the Center of Excellence for Sleep & Circadian Research at Columbia, emphasized the empowering nature of these findings. Small changes in diet can have a significant impact on sleep, giving individuals more control over their sleep quality. This discovery is particularly relevant given that only a small percentage of adults meet the recommended daily intake of fruits and vegetables. The Department of Agriculture provides guidelines on what constitutes a cup of fruits and vegetables, making it easier for individuals to visualize and meet these recommendations. For example, one large banana, ½ cup of dried fruit, 32 red seedless grapes, 1 cup of 100% juice, 12 baby carrots, 1 large sweet potato, 2 cups of raw spinach, or 1 cup of cooked black beans all count as one cup.

Nutrition experts suggest several strategies to increase fruit, vegetable, and complex carbohydrate intake. These include swapping animal proteins for plant-based ones in meals, adding more beans and corn to chili, filling half the plate with vegetables, and choosing whole grains over refined carbohydrates. By making these simple dietary changes, individuals can potentially improve their sleep quality and overall health. The study's findings underscore the importance of a balanced diet in achieving better sleep and highlight the interconnectedness of diet and sleep quality.