When we were children, our parents told us that if we didn’t eat fruits and vegetables, we wouldn’t grow up strong. Everyone knows there’s truth to these words, but now a study published in the journal Sleep Healthhas shown that eating fruits and vegetables is also important for adults, for an entirely different reason—improving sleep quality at night. The study found that consuming about 5 cups (approximately 400 grams) of fruits and vegetables daily can prevent nighttime disturbances that cause our bodies to wake up, and those who suffer from interrupted sleep can greatly benefit from the information revealed, which we will present to you now...
How was the study conducted?
To examine the impact of fruits and vegetables on sleep quality, the researchers recruited 34 participants aged 20-49, most of whom were men (4 out of every 5). All reported sleeping 7-9 hours per night and eating 3 meals a day. The study was conducted over 201 days, during which the researchers analyzed data related to the participants’ sleep alongside their daily diet. Each participant wore a smart bracelet that tracked their sleep data and recorded everything they ate and drank each day in an app.
The researchers analyzed the effects of several variables:
Macronutrients: carbohydrates, fiber, proteins, and fats.
Micronutrients: vitamins and minerals.
Food groups: meat, dairy products, fruits, vegetables, nuts, and grains.
What did the study results show?
The results showed that on days when participants consumed more fruits, vegetables, and carbohydrates, they slept better, with good sleep defined as uninterrupted sleep. However, not all carbohydrates had the same effect. For example, carbohydrates like added sugars found in white bread did not positively affect sleep. It was complex carbohydrates combined with fiber and magnesium that contributed to uninterrupted sleep. On the other hand, after days when participants consumed red meat and processed meat, there was a higher likelihood that they would wake up during the night.
What is the connection between complex carbohydrates and uninterrupted sleep?
Dr. Sudha Tallavajhula, a sleep neurologist from Texas who was not involved in the study, states that these findings align with previous studies that showed the impact of complex carbohydrates found in fruits and vegetables on sleep. She says their contribution to uninterrupted sleep is due to their ability to help the body better absorb tryptophan. This amino acid is crucial for neurochemical processes, including the production of melatonin—the hormone that signals to the body that it’s time to sleep.
What else in fruits and vegetables helps with sleep?
Previous studies have found that high fiber intake (which is essentially a type of carbohydrate that the body cannot break down into sugar) is linked to uninterrupted sleep. For example, a study published in 2016found that fiber intake promotes slow brain waves that occur during deep, non-dreaming sleep stages. Fruits and vegetables contain a lot of fiber, so it’s not surprising that this study also found them to promote better sleep.
Additionally, many natural foods contain magnesium, which has numerous health benefits, and it can affect the nervous system and sleep hormones in a way that reduces stress, facilitates falling asleep, and contributes to more uninterrupted sleep. Magnesium can be found in significant amounts in leafy green vegetables, grains, nuts, and seeds.
How to incorporate more fruits and vegetables into your diet for uninterrupted sleep?
Sharon Collison, a registered dietitian from the University of Delaware specializing in therapeutic nutrition and not involved in the study, says the study’s findings align exactly with what she encounters in her work: "I’ve found that people with unstable sleep also have unpredictable eating patterns, and improving eating habits helps improve sleep."
To consume more vegetables and fruits during the day and achieve uninterrupted sleep, Sharon recommends filling half your plate with fruits and/or vegetables at every meal. A quarter of the plate should be dedicated to whole grains, such as brown rice, whole wheat bread, or oatmeal, and the rest to proteins of your choice. If this sounds too challenging, Sharon suggests starting with habits that will help you eat more fruits and vegetables, such as eating a fruit on the way to work and on the way home. "I tell my patients that every meal and every snack should include a fruit or vegetable with it," she adds.
In summary
If you suffer from interrupted, non-continuous sleep and want to address the issue, check whether you’re eating enough fruits and vegetables—it may be the root of the problem. Although this study was conducted with a small number of participants, it shows results consistent with those found in previous studies. Try to create habits that will help you eat more fruits and vegetables, and check if you sleep better at night. It’s not hard to try, and the results will be clear to you very quickly.
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