Boosting Sleep Quality with More Fruits and Vegetables

Most people understand the importance of a nutritious diet for feeling alert and healthy during the day. However, a new study points to additional benefits: improving sleep quality. Findings published in the journal Sleep Health highlight that increasing fruit and vegetable intake can enhance the quality of sleep.

The study, released on June 11, showed a 16% improvement in sleep quality when participants increased their daily intake of fruits and vegetables from zero to five cups. The research discovered immediate benefits, with increased consumption leading to less fragmented sleep the following night.

Marie-Pierre St-Onge, PhD, a professor of nutritional medicine and director of the Center of Excellence for Sleep and Circadian Research at Columbia University Irving Medical Center, emphasized that simple dietary changes can enhance sleep. “While we often make recommendations about what to avoid for better sleep—like limiting caffeine and alcohol—it’s encouraging to know that certain foods can promote restful sleep,” St-Onge explained.

Linking Diet to Sleep

To explore how diet affects sleep, researchers recruited 34 participants, mostly men, aged 20 to 49, all in good health without sleep issues. Over two six-week phases, separated by a month, participants recorded their food intake and used wrist actigraphy to monitor their sleep.

Researchers analyzed how diet influenced sleep quality, focusing on fragmented sleep or how often participants woke during the night. Greater daytime intake of fruits and vegetables was linked to less disrupted sleep, with higher carbohydrate and fiber intake also improving sleep quality. Conversely, more red and processed meat consumption was associated with poorer sleep.

Interestingly, added sugar did not impact sleep quality, suggesting that carbohydrates and fiber from fruits and vegetables are key contributors to better sleep.

This reinforces that dietary habits directly affect how well individuals sleep, as noted by Brannon Blount, MS, RDN, a registered dietitian. “This research meaningfully connects diet and sleep, often seen as separate wellness goals,” Blount said.

Supporting Research

Previous studies have also examined the relationship between diet and sleep. Some research indicates that adherence to healthy eating plans, like the Mediterranean diet, links to lower insomnia and sleep disorder risks. St-Onge’s earlier study in 2016 connected higher fiber intake to deeper sleep, whereas more carbohydrates and added sugars related to disrupted sleep.

Similarly, a 2021 study found that women who increased their fruit and vegetable intake experienced improved sleep quality and fewer insomnia symptoms.

New Insights

This study’s primary insight is the direct effect of daily dietary habits on sleep the next night, highlighted by Erica Jansen, PhD, MPH, from the University of Michigan School of Public Health. It contrasts typical observational studies that match usual eating patterns with general sleep habits.

Other factors could still influence results, such as tired individuals typically eating more, including higher-fat and higher-sugar foods due to distorted taste perceptions caused by lack of sleep. However, the study adjusted for these variables, confirming that a healthy diet correlates with better sleep, according to St-Onge.

Despite ongoing questions about the mechanisms through which diet impacts sleep, a supported theory suggests that carbohydrates increase brain uptake of dietary tryptophan, an amino acid converting to serotonin and melatonin, the sleep-regulating hormone. Fruits and vegetables, rich in fiber, vitamins, and antioxidants, promote brain, hormone, and gut health, potentially supporting better sleep.

Incorporating More Fruits and Vegetables

Increasing daily fruit and vegetable consumption doesn’t have to be daunting. Simple changes can ease the incorporation of more fruits and vegetables into meals, according to St-Onge. She suggests adding side salads or spinach to meals and keeping raw vegetables accessible for snacking.

Focusing on adding rather than excluding foods is crucial, noted Sheri Gaw, RDN. Including a fruit or vegetable with each meal or snack could reduce the desire for less nutritious foods.

Blount advised that any form of fruits and vegetables counts—fresh, frozen, canned, pre-washed, or pre-cut can help achieve the five-cup goal without extra effort.

Ultimately, individualized approaches to increasing fruits and vegetables are key. Jansen encourages finding what works best for each person. “There’s no need to focus on a specific sleep-promoting food,” she said. “Adding a banana at breakfast or baby carrots at lunch can be easy ways to start integrating more into your routine.”