A recent study conducted by researchers at the University of Chicago School of Medicine and Columbia University revealed that increasing fruit and vegetable intake to five cups daily, as recommended by dietary guidelines, is linked to a 16% enhancement in sleep quality.
Borge et al. Increasing fruit and vegetable intake during the day was found to be associated with improved sleep that same night. Image credit: Guillermo Gavilla.
Observational studies have shown that diets of high quality correlate with better sleep quality.
Despite this, a deeper comprehension of this relationship is essential, as dietary changes could represent novel and natural methods for enhancing sleep.
“We have been striving to maximize our lives,” stated Dr. Esla Tasari, director of the Sleep Center at the University of Chicago.
“The temporal associations and objectively measured outcomes from this study are significant in addressing gaps in crucial public health knowledge.”
Earlier observational research indicated that higher consumption of fruits and vegetables was connected to improved self-reported overall sleep quality, but this latest study is the first to establish a temporal link between specific daily food choices and objectively measured sleep quality.
Healthy young adults in this study recorded their daily food intake through an app and wore wrist monitors to allow researchers to obtain objective measurements of their sleep patterns.
The researchers focused on sleep fragmentation, which indicates the frequency of awakenings during sleep or transitions into deep sleep throughout the night.
They discovered that meal choices had significant correlations with differences in sleep quality the following night.
Participants consuming more fruits and vegetables during the day experienced deeper, more uninterrupted sleep that night, similar to those who included healthy carbohydrates like whole grains.
Based on their findings and statistical modeling, scientists estimate that those who adhere to the CDC’s recommendation of five cups of fruits and vegetables per day could see a 16% improvement in sleep quality compared to those who do not consume these foods.
“A 16% difference is substantial,” said Dr. Tasari.
“It’s remarkable that such significant changes can be detected within just 24 hours.”
Future studies will aim to establish causal relationships, expand the findings to diverse populations, and explore the underlying mechanisms of digestion, neurology, and metabolism that may clarify the positive effects of fruits and vegetables on sleep quality.
Nevertheless, based on current evidence, the authors strongly recommend maintaining a diet rich in complex carbohydrates, fruits, and vegetables for optimal long-term sleep health.
“They are making a difference,” remarked Dr. Marie Pierre St. Onge, director of the Center for Sleep and Circadian Research at Columbia University Irving Medical Center.
“Minor adjustments can impact your sleep. It’s empowering to know better rest is within your control.”
The study was published in the journal Sleep Health this month.
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Header L. Boge et al. We anticipate that increased daytime intake of fruits and vegetables will lead to less disrupted nighttime sleep in younger adults. Sleep Health Published online on June 11th, 2025. doi: 10.1016/j.sleh.2025.05.003
Source: www.sci.news
