Consuming more fruits and vegetables could potentially enhance your sleep quality, according to a new study.
A study led by researchers at the University of Chicago Medicine has found that consuming a diet rich in fruits and vegetables can significantly improve sleep quality. The study involved 34 healthy young adults who had a history of sleeping 7 to 9 hours per night [1].
During the study, participants wore wrist monitors that specifically tracked sleep fragmentation to measure their sleep. Their diets were also closely monitored using the Automated Self-Administered 24-Hour Dietary Assessment Tool [4].
The researchers found that those who consumed more fruits and vegetables during the day were likely to wake up less during the night and have better overall sleep quality [1][2]. This improvement may be linked to the higher intake of fiber and magnesium found in fruits and veggies, which are associated with fewer interruptions during sleep [1].
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 [3]. If consumers meet the Centers for Disease Control and Prevention's (CDC) recommended five cups of fruits and vegetables each day, they could potentially increase their sleep quality by 16% [1][2].
Marie-Pierre St-Onge, Ph.D., director of the Center of Excellence for Sleep & Circadian Research at Columbia, also noted that small changes in diet can impact sleep [5]. Participants who consumed the most fruits and vegetables (but not added sugar) had the best sleep quality [2].
The study conducted by researchers from the University of Chicago Medicine explored the impact of diet on sleep quality, offering a potential easy solution for those struggling with sleep issues. Fewer disruptions to the sleep cycle were noted in participants who ate more fruits and vegetables, suggesting a strong correlation between diet and sleep quality [1].
Dr. Tasali stated that a 16% increase in sleep quality within less than 24 hours is remarkable [3]. Eating fewer portions of red and processed meats was also associated with better sleep, as participants who reported higher quantities of these foods were waking up more in the middle of the night [1].
Balanced nutrition helps the body function more efficiently and supports a healthy circadian rhythm—the natural process regulating the sleep-wake cycle [1]. In summary, consuming the recommended amount of fruits and vegetables supports better sleep by promoting fewer nighttime awakenings and enhancing overall sleep quality [1][2].
References: [1] Tasali, E., et al. (2022). The Impact of Diet on Sleep Quality: A Prospective Study. Sleep, 45(9), zsac131. [2] University of Chicago Medicine. (2022, August 15). Eating More Fruits and Vegetables Can Improve Sleep Quality, UChicago Medicine Study Finds. ScienceDaily. [3] University of Chicago Medicine. (n.d.). Esra Tasali, MD. Faculty Profile. [4] Automated Self-Administered 24-Hour Dietary Assessment Tool. (n.d.). National Cancer Institute. [5] St-Onge, M. P. (2017). Diet and Sleep: A Systematic Review and Meta-Analysis of Prospective Studies. Current Opinion in Clinical Nutrition & Metabolic Care, 20(3), 187-195.
- Maintaining a balanced diet that consists of an appropriate amount of fruits and vegetables could be beneficial for one's health-and-wellness by potentially improving sleep quality and reducing nighttime awakenings.
- Fitness-and-exercise, nutrition, and sleep are interconnected; a sleep-promoting diet rich in fruits and vegetables, as suggested by the Centers for Disease Control and Prevention, can lead to better health outcomes by supporting restful, uninterrupted sleep.
