A recent study conducted by researchers from Columbia University and the University of Chicago Medicine has highlighted a potential link between increased consumption of fruits and vegetables and improved sleep quality. The research, led by Marie-Pierre St-Onge from Columbia University Vagelos College of Physicians and Surgeons and Esra Tasali from UChicago Medicine, suggests that dietary changes could be a natural method to enhance sleep.
Marie-Pierre St-Onge noted, “People are always asking me if there are things they can eat that will help them sleep better. Small changes can impact sleep. That is empowering—better rest is in your control.” Sleep disturbances can affect various aspects of health including cardiovascular, metabolic, cognitive functions, mood regulation, and social interactions.
The study involved 34 healthy young adults without known sleep issues who recorded their daily food intake using an app while wearing wrist monitors to track their sleep patterns over 201 paired diet-sleep days. Results indicated that individuals consuming more fruits and vegetables experienced fewer disruptions in their sleep continuity compared to those consuming healthy carbohydrates without added sugar.
According to the researchers’ estimates, adhering to the CDC’s recommendation of five cups of fruits and vegetables per day could lead to a 16% improvement in sleep quality. This was supported by examples provided by the American Heart Association on what constitutes one cup-equivalent sizes.
Esra Tasali remarked on the findings: “Dietary modifications could represent a novel and natural approach to achieving better sleep.” One hypothesis for this effect is that carbohydrates in fruits and vegetables may aid in absorbing tryptophan, enhancing melatonin production which supports sleep maintenance.
St-Onge emphasized the immediate impact of eating fruits and vegetables on nightly sleep quality, advocating for a diet rich in complex carbohydrates alongside fruits and vegetables for sustained benefits to sleep health.
The study was published online on June 11 in Sleep Health with contributions from multiple authors across institutions including Hedda L. Boege (Columbia), Katherine D. Wilson (University of California San Diego), Jennifer M. Kilkus (UChicago), Waveley Qiu (Columbia), Bin Cheng (Columbia), Kristen E. Wroblewski (UChicago), Becky Tucker (UChicago), Esra Tasali (UChicago), and Marie-Pierre St-Onge (Columbia). The research received support from grants provided by the National Institutes of Health as well as the Diabetes Research and Training Center at The University of Chicago.
No conflicts of interest were declared by the authors.
