Scoffing down fruits and veggies might be the secret to catching some Z's, research reveals
Consuming Higher Quantities of Fruits and Vegetables Shows a Remarkable Impact on Sleep Patterns
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Your dinner plate choices could potentially impact the quality of your slumber, according to a University of Chicago Medicine and Columbia University study.
Researchers discovered that cranking up your fruit and veggie intake could contribute to a more restful night's sleep.
Previous studies have shown that people who struggle with poor sleep quality are more likely to feast on junk foods high in fat and sugar. This latest finding adds fuel to the fire, revealing how food can affect our nightly rest.
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In this small study, published in the "Sleep Health: Journal of the National Sleep Foundation," 34 healthy young adults reported their daily food consumption and wore sleep trackers to monitor their sleep patterns1.
Those who chowed down more fruits and vegetables throughout the day exhibited "deeper, more uninterrupted sleep." Greater quantities of healthy carbohydrates, like whole grains, bore similar benefits1.
"Altering our diets could provide a new, inexpensive, and natural means to improve sleep," stated co-senior author Esra Tasali, MD, director of the UChicago Sleep Center3.
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The researchers concluded that folks who consume at least five cups of fruits and vegetables daily might experience a 16% boost in sleep quality compared to those who don't bother with such nutritious eats1.
"Small changes can make a difference. Better rest is within your grasp," declared Tasali3.
"A 16% improvement is hugely significant. It's astounding that such a meaningful change could happen in less than a day," she added3.
Future studies aim to confirm that chomping on fruits and vegetables directly causes better sleep and to uncover the biological mechanisms that drive this impact1.
The American Heart Association offers some guidance on portion sizes for fruits and vegetables2, such as:
- 8 large strawberries
- 1 large bell pepper
- 1 medium potato
- 22 grapes
- 2 medium carrots or 12 baby carrots
- 1 medium apple, orange, pear, peach, grapefruit, or nectarine
Dr. Chelsie Rohrscheib, head sleep expert at Wesper in Michigan, emphasized that most sleep experts agree that a healthy diet promotes overall wellness, including better sleep quality4.
"However, it's essential to consider that this study was relatively small and composed mostly of young adult male participants. As such, generalizability might be limited," Rohrscheib, who was not involved in the study, said4.
"While the results were statistically significant, the overall reduction in sleep disruptions was modest, about 16%."
The study lacked the control of a randomized trial, which means future research should compare a group eating a fruit- and veggie-rich diet to a control group with limited intake to establish causation4.
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"People frequently ask me if there are foods they can eat to sleep better," stated co-senior author Marie-Pierre St-Onge, PhD, director of the Center of Excellence for Sleep & Circadian Research at Columbia3.
"Small changes can make a difference. Better rest is within your reach."
Melissa Rudy is the senior health editor and a key member of the lifestyle team at ourwebsite Digital. Feel free to send story tips to [email protected]6.
- Enhancing your diet with more fruits and vegetables, as suggested by Dr. Marie-Pierre St-Onge, could potentially lead to an improvement in sleep quality, with studies showing a 16% boost in sleep quality for those consuming at least five cups per day.
- Incorporating fitness and exercise, together with a proper diet and restful sleep, are essential components of overall health and wellness, as advocated by sleep expert Dr. Chelsie Rohrscheib.
- Scientists and sleep researchers are eager to uncover more about the connections between nutrition, sleep, and health, as evidenced by the ongoing studies focusing on the effects of fruits and vegetables on sleep patterns.
