A recent investigation spearheaded by researchers from the University of Chicago Medicine and Columbia University has revealed that an increase of five cups of fruits and vegetables daily, aligning with established dietary guidelines, correlated with a 16% enhancement in sleep quality.
Boege et al. discovered that the consumption of fruits and vegetables throughout the day was linked to more restorative sleep patterns later that evening. Image courtesy of Guillermo Gavilla.
Previous observational research has indicated a connection between superior dietary patterns and improved sleep quality.
Nevertheless, a more profound comprehension of this relationship is warranted, particularly considering that dietary adjustments may offer a novel and inherently favorable strategy for achieving enhanced sleep.
“Modifications to one’s diet could present a new, natural, and economical avenue for attaining better sleep,” stated Dr. Esra Tasali, who directs the University of Chicago’s Sleep Center.
“The temporal correlations and objectively assessed outcomes in this specific study are vital advancements in bridging a gap in crucial public health knowledge.”
While prior observational studies have suggested that a high intake of fruits and vegetables was associated with better self-reported sleep quality, this new research is the first to establish a direct temporal link between food choices made on a particular day and the objectively measured sleep quality experienced that same night.
Participants in the study, who were healthy young adults, logged their daily food intake via a mobile application and wore a wrist-worn device for objective measurement of their sleep patterns.
The research team focused their analysis on sleep fragmentation, a metric that quantifies the frequency of a person’s awakenings or transitions from deep sleep to lighter stages during the night.
It was observed that the diet consumed each day demonstrated a correlation with significant variations in sleep quality on the subsequent night.
Individuals who increased their consumption of fruits and vegetables during daylight hours typically experienced deeper, more continuous sleep that night, mirroring the effects seen in those who consumed increased amounts of healthy carbohydrates, such as whole grains.
Drawing upon their discoveries and statistical analyses, the scientists project that individuals adhering to the CDC-recommended intake of five cups of fruits and vegetables daily might realize a 16% improvement in sleep quality when contrasted with individuals who consume no fruits or vegetables.
“A 16% figure represents a highly statistically significant difference,” Dr. Tasali commented.
“It is truly remarkable that such a substantial change could be observed in under a 24-hour period.”
Further investigations are anticipated to confirm causality, extend these findings to a broader spectrum of populations, and elucidate the underlying physiological mechanisms—involving digestion, neurology, and metabolism—that may account for the beneficial influence of fruits and vegetables on sleep quality.
However, based on the presently available data, the authors confidently advocate for the regular consumption of a diet abundant in complex carbohydrates, fruits, and vegetables as being optimal for sustained sleep health.
“Individuals frequently inquire about food-based interventions that can promote better sleep,” noted Dr. Marie-Pierre St-Onge, head of the Center of Excellence for Sleep & Circadian Research at Columbia University Irving Medical Center.
“Even minor dietary adjustments can exert an influence on sleep. This is an empowering realization—superior rest is indeed within your sphere of control.”
This particular study was featured in the journal Sleep Health this month.
_____
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
