A new study by researchers at Columbia University and the University of Chicago shows that eating five cups of fruits and vegetables during the day can help people sleep better that very same night. The study found that people who ate the recommended amount of produce experienced up to a 16% improvement in sleep quality compared to those who ate little or no fruits and vegetables.
The researchers studied 34 healthy young adults who tracked their food intake using an app and wore wrist monitors to measure their sleep for 201 days. They discovered that eating more fruits and vegetables was linked to fewer interruptions during sleep, known as sleep fragmentation, which can cause serious health problems like heart disease and diabetes.
Experts believe this sleep benefit may come from carbohydrates in fruits and vegetables helping the brain absorb tryptophan, an amino acid that boosts melatonin production—the hormone that helps regulate sleep. Unlike taking melatonin supplements, eating produce provides a natural way to improve sleep.
While five cups might seem like a lot, even increasing fruit and vegetable intake by smaller amounts can help improve sleep. Marie-Pierre St-Onge, director of Columbia’s sleep center, said, “Small changes can impact sleep. Better rest is within your control”.
This research suggests that adding more fruits and vegetables to your diet is a simple and natural way to fight insomnia and enjoy healthier, more restful nights.
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