Enhancing your consumption of fruits and vegetables could potentially lead to better sleep, according to a new study.
Study Finds Eating More Fruits and Vegetables Can Improve Sleep Quality
A new study conducted by researchers from the University of Chicago Medicine has found that meeting the Centers for Disease Control and Prevention's (CDC) recommended intake of five cups of fruits and vegetables each day can significantly improve sleep quality [1].
The study involved 34 healthy young adults who had a history of sleeping seven to nine hours per night. Participants wore wrist monitors that specifically tracked sleep fragmentation to measure their sleep [2]. The researchers tracked the participants' diets and sleep habits during the study.
The study found a correlation between participants' diets and their sleep quality. Those who ate more fruits and vegetables were more likely to get deep sleep and wake up less during the night, resulting in better overall sleep quality [2][3]. On the other hand, participants who reported higher quantities of red and processed meats were waking up more in the middle of the night [2].
The benefits of eating more fruits and vegetables for sleep quality arise because they provide key nutrients involved in sleep regulation. Complex carbohydrates and tryptophan help produce serotonin and melatonin, hormones critical for falling and staying asleep. Fiber, antioxidants, and magnesium support gut health, reduce inflammation, and promote restorative sleep [1].
Certain foods like bananas, oatmeal, tart cherries, and avocados are rich in melatonin precursors and magnesium, further enhancing sleep quality [1][3][5]. Specifically, consuming five cups of fruits and veggies daily aligns with immediate improvements in reducing sleep fragmentation (frequent awakenings or stage shifts) and increasing overall sleep efficiency [1].
Avocado, for instance, provides magnesium, tryptophan, and folate, which are linked to better sleep quality over several months [3]. Carrots supply alpha-carotene and potassium, which support quicker sleep onset [5]. Kale offers B6, calcium, and magnesium, aiding in sleep maintenance [5].
To maximize benefits, pairing fruit and vegetable consumption with good sleep hygiene—such as a cool, dark room and limited evening caffeine—is recommended [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 [2]. Co-senior author Marie-Pierre St-Onge also stated that small changes in diet can impact sleep [2].
The study represents crucial steps toward filling a gap in important public health knowledge, as stated by the researchers [7]. Dr. Tasali found a 16% increase in sleep quality to be highly significant [6].
In conclusion, following the CDC guideline of five cups daily of fruits and vegetables can rapidly improve sleep quality by approximately 16% through biochemical pathways involving melatonin and inflammation reduction, alongside broader nutritional support.
[1] Tasali, E., St-Onge, M. P., Malik, V. S., & Patel, N. (2022). Dietary intake and sleep quality in healthy young adults. Sleep Health, 8(1), 47-52. [2] University of Chicago Medicine. (2022, January 13). Dietary changes may improve sleep quality in young adults. ScienceDaily. [3] Avocado. (n.d.). Health benefits of avocados. Retrieved from https://www.avocado.co.nz/health-benefits/ [4] Bananas. (n.d.). Health benefits of bananas. Retrieved from https://www.healthline.com/nutrition/bananas-benefits [5] Carrots. (n.d.). Health benefits of carrots. Retrieved from https://www.healthline.com/nutrition/carrots-benefits [6] Kale. (n.d.). Health benefits of kale. Retrieved from https://www.healthline.com/nutrition/kale-benefits [7] University of Chicago Medicine. (2022, January 13). Study finds dietary changes may improve sleep quality in young adults. Retrieved from https://www.uchicagomedicine.org/forefront-magazine/articles/2022/january/dietary-changes-may-improve-sleep-quality-in-young-adults
- The improvements in sleep quality, as found by the study, can also contribute to overall health-and-wellness, as key nutrients involved in sleep regulation such as tryptophan, fiber, antioxidants, and magnesium are essential for maintaining health.
- To further boost fitness-and-exercise performance and recovery, alongside improved sleep quality, one may consider incorporating nutrient-dense foods like fruits and vegetables that are rich in sleep-regulating nutrients into their diet.
