Fruits & Veggies for Better Sleep: Study Findings

Diet & Rest: New Research Links plant-Based Eating to improved Sleep Quality

A growing body of evidence suggests a simple dietary shift – increasing fruit and vegetable intake – could be a surprisingly effective way to combat sleep problems. New findings from researchers at the University of Chicago and Columbia University indicate that consuming more plant-based foods and complex carbohydrates during the day is associated with better sleep quality that same night.

The Adolescent Sleep Crisis & School-Based Solutions

Concerns about widespread sleep deprivation, particularly among teenagers, are prompting innovative solutions. Several school districts, including those in Mansfield, Ohio, and Minnesota, are now piloting sleep education programs designed to improve student rest and, consequently, behavior, attendance, and mental health. The initiative, first reported by the Associated Press, reflects a broader recognition of what experts are calling an “adolescent sleep crisis.” A recent discussion on LiveNOW from FOX featured a University of minnesota expert elaborating on the implications of this growing trend.

while established sleep hygiene practices – such as limiting screen time and creating a dark sleep habitat – remain important, this new research suggests that what we eat throughout the day may have a more immediate impact on sleep than previously understood.

Did you know?-The average teenager needs 8-10 hours of sleep per night, but many get substantially less, impacting their academic performance and overall well-being. Sleep education programs aim to address this critical issue.

The Power of Plants: A New Study’s Findings

The study, conducted in June 2025, tracked the dietary habits and sleep patterns of 34 healthy U.S. adults aged 21 to 35 who typically sleep seven to nine hours per night. Participants used wrist monitors to track sleep and self-reported their food intake.

Researchers focused on sleep fragmentation – the frequency of awakenings or shifts between sleep stages – and discovered a compelling correlation.Increasing fruit and vegetable consumption up to the Centers for Disease Control and Prevention’s (CDC) recommended five cups per day was linked to a 16% improvement in sleep quality that very night. Moreover, participants experienced benefits from incorporating more complex carbohydrates, like whole grains, into their diets. Conversely, higher intake of red and processed meats correlated with poorer sleep.

Pro tip:-Try prepping your fruits and vegetables on the weekend. Having them readily available makes it easier to reach for a healthy snack during the week and incorporate them into meals.

Expert Perspectives on Diet and Sleep

“People are always asking me if there are things they can eat that will help them sleep better,” stated a coauthor of the study, Marie-Pierre St-Onge, PhD, director of the Center of Excellence for Sleep & Circadian Research at Columbia. “Small changes can impact sleep. That is empowering-better rest is within your control.”

Esra Tasali, MD, co-senior author and director of the UChicago Sleep Center, added in a UChicago summary that “dietary modifications could be a new, natural, and cost-effective approach to achieve better sleep.”

Caveats and Future Research

It’s important to note that this study was relatively small and observational, meaning it cannot definitively prove a cause-and-effect relationship. Researchers acknowledged the limitations of relying on self-reported dietary data and emphasized the need for larger studies to confirm these findings across diverse age groups and among individuals with diagnosed sleep disorders like insomnia.

The Backstory: A Two-Way Street Between diet and Sleep

The connection between diet and sleep is not entirely new. It’s long been understood that poor sleep can led to unhealthy food cravings – often for sugary, fatty, and salty foods. This new research,though,flips that narrative,exploring whether proactive healthy eating can improve sleep. previous studies have established a link between diets rich in fruits and vegetables and long-term sleep quality, but this is among the first to demonstrate a same-day correlation.

why Plant-Based Foods Promote Restful Sleep

The benefits likely stem from the nutrients abundant in plant-based foods. Fiber, magnesium, and antioxidants – all found in fruits and vegetables – may support healthy sleep cycles and reduce inflammation, a known disruptor of restful sleep.

Simple Steps to Improve Your Diet and Sleep

Currently, only 10-12% of U.S. adults meet the federal guidelines for fruit and vegetable intake, according to the CDC. The U.S. Department of Agriculture offers practical guidance: one cup of produce can be equivalent to:

• 1 large banana
• cup dried fruit
• 32 grapes
• 12 baby carrots
• 1 large sweet potato
• 2 cups raw spinach
• 1 cup cooked beans

to increase your intake:

• Substitute meat with beans or lentils in dishes like stews and tacos.
• Add vegetables to your breakfast (spinach in eggs or smoothies,such as).
• Fill half your plate with produce at lunch and dinner.
• Choose whole grains like bulgur, barley, or brown rice over refined options.

Even modest dietary improvements can positively impact both sleep and overall health, perhaps without the need for medication.

This article is based on a june 2025 study conducted by researchers from UChicago Medicine and Columbia University. A summary of the findings was published by UChicago, and quotes were taken directly from that institutional report.Additional data on U.S. produce intake and dietary recommendations were sourced from the Centers for Disease Control and Prevention (CDC) and the U.S. Department of Agriculture (USDA).