In a new study led by University of Chicago Medicine and Columbia University researchers, a 5-cup increase (from no intake) in fruits and vegetables, meeting dietary recommendations, was associated with 16% better sleep quality.
Boege et al. found that eating more fruits and vegetables during the day was associated with sleeping more soundly later that same night. Image credit: Guillermo Gavilla.
Higher-quality diets are associated with better sleep quality in observational studies.
However, a better understanding of this association is needed given that dietary modifications could represent a novel and natural approach to achieve better sleep.
“Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep,” said Dr. Esra Tasali, director of the University of Chicago’s Sleep Center.
“The temporal associations and objectively-measured outcomes in this study represent crucial steps toward filling a gap in important public health knowledge.”
In previous observational studies, high fruit and vegetable intakes were associated with better self-reported overall sleep quality, but the new study was the first to draw a temporal connection between a given day’s dietary choices and objectively-measured sleep quality that same night.
Healthy young adults who participated in the study reported their food consumption each day with an app and wore a wrist monitor that allowed the researchers to objectively measure their sleep patterns.
The researchers specifically looked at sleep fragmentation, an index that reflects how often someone awakens or shifts from deep to light sleep throughout the night.
They found that each day’s diet was correlated with meaningful differences in the subsequent night’s sleep.
Participants who ate more fruits and vegetables during the day tended to have deeper, more uninterrupted sleep that same night, as did those who consumed more healthy carbohydrates like whole grains.
Based on their findings and statistical modeling, the scientists estimate that people who eat the CDC-recommended five cups of fruits and veggies per day could experience a 16% improvement in sleep quality compared to people who consume no fruits or vegetables.
“16% is a highly significant difference,” Dr. Tasali said.
“It’s remarkable that such a meaningful change could be observed within less than 24 hours.”
Future studies will help establish causation, broaden the findings across diverse populations, and examine the underlying mechanisms of digestion, neurology, and metabolism that could explain the positive impact of fruits and vegetables on sleep quality.
But based on current data, the authors confidently advise that regularly eating a diet rich in complex carbohydrates, fruits, and vegetables is best for long-term sleep health.
“People are always asking me if there are things they can eat that will help them sleep better,” said Dr. Marie-Pierre St-Onge, director of the Center of Excellence for Sleep & Circadian Research at Columbia University Irving Medical Center.
“Small changes can impact sleep. That is empowering — better rest is within your control.”
The study was published this month in the journal Sleep Health.
_____
Hedda L. Boege et al. Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults. Sleep Health, published online June 11, 2025; doi: 10.1016/j.sleh.2025.05.003
