Chicago: Researchers from the University of Chicago Medicine and Columbia University have found that eating more fruits and vegetables during the day is strongly linked to better sleep quality that night.
This study provides the first objective evidence that diet can directly influence nightly rest, moving beyond previous findings based solely on self-reports.
Healthy young adults tracked their daily meals using a smartphone app while wearing wrist monitors to record their sleep. Researchers focused on ‘sleep fragmentation,’ which measures interruptions during the night. The analysis revealed that participants who consumed more fruits, vegetables, and whole grains experienced longer periods of deep, undisturbed sleep.
Those meeting the CDC recommendation of five cups of fruits and vegetables per day could see an average 16 percent improvement in sleep quality compared with those who consumed none. According to co-senior author Esra Tasali, MD, director of the UChicago Sleep Center, this is a significant improvement within less than 24 hours, demonstrating the power of simple dietary changes.
The study also highlights the potential for diet-based interventions to complement traditional sleep advice, providing a cost-effective and natural approach to achieving better sleep. It addresses a gap in public health knowledge, showing that improving nutrition could directly enhance well-being and daily productivity.
Future research will explore the biological mechanisms linking diet and sleep, as well as testing the effects in broader and more diverse populations. Experts recommend incorporating fruits, vegetables, and whole grains as part of a daily routine to support long-term better sleep and overall health. Co-senior author Marie-Pierre St-Onge, PhD, added that even small dietary adjustments can empower people to take control of their sleep quality.
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