When we were children, our parents told us that if we did not eat fruits and vegetables, we would not grow and be strong. Everyone knows there is truth in this, but now a study published in the journal Sleep Health showed that it is also important for adults to consume fruits and vegetables, for a completely different reason: to improve sleep at night.
The study found that consuming 400 g of fruits and vegetables daily can prevent nighttime disturbances that cause our bodies to wake up, and those who suffer from interrupted sleep can benefit greatly from this information.
To examine the effects of fruits and vegetables on sleep quality, researchers recruited 34 participants aged 20 to 49, most of whom were men (4 out of 5). All reported sleeping 7-9 hours each night and eating three meals a day. The study was conducted over 201 days, during which researchers examined data related to participants’ sleep along with their daily nutrition. Every participant had a wristband that tracked data for sleep with everything they ate and drank throughout the day.
Researchers analyzed the effects of several variables:
- Macronutrients: carbohydrates, fiber, protein, and fat.
- Micronutrients: vitamins and minerals.
- Food groups: meat, dairy products, fruits, vegetables, nuts, and grains.
Results showed that on days that consumed more fruits, vegetables, and carbohydrates, they slept better, with good sleep defined as continuous sleep. Not all carbohydrates had the same effect. For example, carbohydrates like added sugars in white bread did not improve sleep. It was complex carbohydrates combined with fiber and magnesium that helped maintain continuous sleep. On the other hand, after days when participants consumed red and processed meat, they were more likely to wake up during the night.
Dr. Sarah Telvaje, a sleep neurologist from Texas not involved in the study, states that these findings are consistent with previous research showing the effect of complex carbohydrates found in fruits and vegetables on sleep. She explains that the contribution to continuous sleep is due to the ability of these carbohydrates to help the body better absorb tryptophan. This amino acid is very important for neurochemical processes, including the production of melatonin, the hormone that signals the body it is time to sleep.
Previous studies found that a high intake of fiber, which is a type of carbohydrate the body cant transform to sugar, is linked to continuous sleep. A 2016 study showed that fiber intake encourages slow brain waves, which occur during deep dreamless sleep. Fruits and vegetables are rich in fiber, so it is not surprising that they were found to encourage better sleep in this study as well.
Sharon Collison, a certified dietitian from the University of Delaware specializing in therapeutic nutrition, who was not involved in the study, says that the study’s findings reflect what she observes in her work: “I have found that people with unstable sleep also have irregular eating patterns.
To consume more fruits and vegetables throughout the day and achieve continuous sleep, Sharon recommends filling half of your plate at every meal with fruits and/or vegetables. A quarter of the plate should be dedicated to whole grains, such as brown rice, whole wheat bread, or oatmeal, and the rest to protein of your choice. If this seems challenging, Sharon suggests starting habits that help increase fruit and vegetable intake, for example, eating a fruit on the way to work and on the way home.
If you suffer from interrupted sleep and want to address the problem, check whether you are eating enough fruits and vegetables – the issue may lie there. Although the study was conducted with a small number of participants, it shows results consistent with those found in previous studies. Try establishing habits that help you eat more fruits and vegetables, and see if your sleep improves. It is not hard to try, and the results will become clear quickly.