A new study suggests that eating fruits and vegetables daily is not just needed for better health but also for better sleep.
Researchers from Columbia University and the University of Chicago have found that people who consume the recommended daily amount of fruits, roughly five cups, experience significantly less sleep fragmentation, a condition marked by frequent waking and disrupted sleep cycles.
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Published in the journal Sleep Health, the study marks the first time researchers have identified a same-day link between diet and objectively measured sleep quality. “It’s remarkable that such a meaningful change could be observed within less than 24 hours,” said Dr Esra Tasali, sleep expert and co-author of the study.
The findings are based on data from healthy young adults who logged their daily food intake via an app and wore wrist monitors to track sleep patterns. The researchers focused on how often participants shifted from deep sleep to light sleep or woke up during the night.
As per the findings, those who ate more fruits, vegetables, and complex carbohydrates like whole grains reported deeper and more consistent sleep. Compared to those who ate no fruits or vegetables, participants who met the recommended intake saw a 16% improvement in sleep quality.
“Sixteen per cent is a highly significant difference,” added Dr Tasali. “Dietary modifications could be a new, natural and cost-effective approach to improving sleep.”
While experts have long known that poor sleep can negatively affect mood, memory, heart health, and dietary choices, the latest research indicates that diet can also directly influence sleep.
Marie-Pierre St-Onge, another co-author, emphasised how small lifestyle tweaks can bring meaningful change: “Small changes can impact sleep. That is empowering. Better rest is within your control.”
Researchers plan to expand the study to diverse populations to better understand the biological mechanisms behind this diet-sleep connection.
