CHICAGO: New research from the University of Chicago and Columbia University reveals that eating more fruit and vegetables could lead to better sleep quality – and the benefits may be seen within just 24 hours.
The study involved 34 healthy young adults who tracked their food intake for a week. Researchers then measured their sleep patterns using wearable devices. They discovered that individuals who consumed more fruit and vegetables had smoother, less fragmented sleep. The same result was observed in those who included more healthy carbohydrates, such as whole grains, in their diet.
According to sleep scientist Esra Tasali, the findings offer valuable insight into how daytime dietary choices affect sleep. “The temporal associations and objectively measured outcomes in this study represent crucial steps toward filling a gap in important public health knowledge,” she said.
By using statistical models, the research team estimated that consuming five cups of fruit and vegetables daily could improve sleep quality by as much as 16 percent. A single cup is roughly equal to a medium potato, 8 large strawberries, or 22 grapes. While the research doesn’t prove a direct cause-and-effect relationship, it adds to growing evidence linking nutrition to restful sleep.
This connection is particularly important given how many people struggle with sleep issues. The study reinforces the idea that small changes in diet can make a big difference. Marie-Pierre St-Onge, a nutritionist at Columbia University, added: “Small changes can impact sleep. That is empowering – better rest is within your control.”
Experts suggest that the fibre and healthy carbohydrates found in fruits and vegetables may be key to the improved sleep outcomes. While more research is needed to confirm these findings and explore underlying mechanisms, this new evidence points to a simple, natural way to enhance nightly rest.
