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Study Reveals Diet's Impact on Sleep Quality
Recent studies have shed light on the connection between diet and sleep quality, suggesting that increasing the intake of fruits, vegetables, and complex carbohydrates can promote better sleep.
A study led by Dr. Esra Tasali, director of the UChicago Sleep Center, examined the eating patterns of 34 healthy young adults to understand the connection between diet and sleep patterns. The findings, published in the journal "Sleep Health", indicate that a regular diet rich in complex carbohydrates, fruits, and vegetables can contribute to long-term sleep health.
Key findings from the study include: - Higher daytime consumption of fruits and vegetables is linked to lower sleep fragmentation and better overall sleep quality the following night. - Complex carbohydrates (found in whole grains and certain vegetables) and dietary fiber appear to support these sleep benefits, possibly through effects on digestion, neurology, and metabolism. - Some evidence suggests that higher intake of magnesium-rich vegetables may also help reduce disrupted sleep.
While no specific fruits or vegetables were isolated as superior in these studies, recommendations emphasize a balanced diet rich in a variety of fruits and vegetables to maximize benefits for sleep health.
One fruit that stands out for its sleep-promoting properties is tart cherries, known for their high melatonin content. Eating two kiwis an hour before bedtime for four weeks can increase total sleep time and sleep efficiency in adults with sleep disorders.
Dr. Marie-Pierre St-Onge, a sleep researcher at Columbia University Medical Center, suggests that small changes in diet can impact sleep significantly. She advises choosing organic produce when possible to avoid pesticides that interact with melatonin receptors in the brain, potentially causing sleep problems and metabolic disorders.
The study also tracked sleep fragmentation, which refers to interruptions between sleep cycles. Participants wore wrist monitors to track these interruptions during the study.
In summary, eating a diverse selection of fruits, vegetables, and whole grains daily — such as leafy greens, berries, citrus fruits, carrots, and whole grain foods — can naturally enhance sleep quality and reduce nightly awakenings based on the most recent findings in 2025.
The study's findings have been mentioned in articles on Science Alert, UChicago Medicine, and Cleveland Clinic. With further studies planned to establish causation and broaden the findings, it's an exciting time for those seeking natural ways to improve their sleep.
- The connection between diet and sleep quality is becoming more evident with scientific studies, demonstrating that a health-and-wellness focused diet rich in fruits, vegetables, and complex carbohydrates can promote better sleep.
- Dr. Marie-Pierre St-Onge, a sleep researcher at Columbia University Medical Center, suggests that selecting organic produce, which avoids pesticides interacting with melatonin receptors in the brain, can help maintain sleep quality and prevent sleep problems and metabolic disorders.
- To naturally enhance sleep quality and reduce nightly awakenings, incorporating a variety of fruits, vegetables, and whole grains like leafy greens, berries, citrus fruits, carrots, and whole grain foods into daily meals, as suggested by recent studies, can be beneficial.
