Boosting your consumption of fruits and vegetables could lead to enhanced sleep quality, research suggests
Study Reveals Dietary Changes Can Improve Sleep Quality
A study by researchers from the University of Chicago Medicine has revealed that consuming the recommended daily intake of fruits and vegetables can significantly improve sleep quality [1]. The study represents crucial steps towards filling a gap in public health knowledge regarding the impact of diet on sleep quality.
The Centers for Disease Control and Prevention (CDC) recommend that consumers aim for five cups of fruits and vegetables each day. According to the study, meeting this recommendation could lead to a 16% improvement in sleep quality as early as the very next night [1].
The researchers found that those who ate more fruits and vegetables during the day were likely to wake up less during the night and have better overall sleep quality. Participants who ate the most fruits and vegetables, but not added sugar, had the best sleep quality [1].
The study involved 34 healthy young adults with a history of sleeping seven to nine hours per night. Participants wore wrist monitors to measure sleep fragmentation, which includes how much time spent in different sleep cycles and how often they wake up. The researchers tracked the participants' diets and sleep habits throughout the study [1].
The significant change in sleep quality could be observed within less than 24 hours. The study found that eating more fruits and vegetables might be an easy way to improve sleep [1].
Key mechanisms behind this improvement include complex carbs and tryptophan, which help boost serotonin and melatonin, improving the ability to fall asleep and stay asleep. Fiber and antioxidants support gut health and reduce inflammation, aiding sleep quality. Magnesium aids in relaxation and nervous system regulation, and some fruits and vegetables contain phytomelatonin, enhancing the body's sleep hormone levels [1][3].
Examples of particularly beneficial foods include oats, spinach, bananas, tart cherries, and nuts like pumpkin seeds, all rich in these sleep-supportive nutrients [1][3][5].
Co-senior author Esra Tasali, MD, director of the UChicago Sleep Center, stated that dietary modifications could be a new, natural, and cost-effective approach to achieve better sleep [1]. "16 percent is a highly significant difference," said Dr. Tasali [1]. "Small changes can impact sleep. That is empowering - better rest is within your control," added co-senior author Marie-Pierre St-Onge, Ph.D. [1]
In conclusion, the study supports the idea that dietary modifications can improve sleep quality. Meeting the CDC recommendation of five cups daily of fruits and vegetables can yield a significant and measurable improvement (~16%) in sleep quality, especially by reducing sleep disruptions, likely starting from the first day of compliance [1].
- By incorporating the recommended daily intake of fruits and vegetables as per the Centers for Disease Control and Prevention, individuals may potentially boost their health-and-wellness by experiencing a 16% improvement in sleep quality, which could be observed within less than 24 hours, thanks to complex carbs, tryptophan, fiber, antioxidants, and magnesium found in these food groups that aid sleep quality and relaxation.
- Fitness-and-exercise enthusiasts looking for an additional method to enhance their sleep may reconsider their diets, as highlighted in a study led by researchers from the University of Chicago Medicine, where a 16% improvement in sleep quality was linked to consuming the CDC-recommended five cups of fruits and vegetables each day, contributing to crucial strides in understanding the impact of nutrition on sleep health.
