Eat more of these foods to sleep better, new study suggests

Eat more of these foods to sleep better, new study suggests

What if a better night’s sleep didn’t come in a pill, but on your plate?

A new peer-reviewed study published in Sleep Health reveals that simply increasing your intake of certain plant-based foods can significantly improve your sleep quality—by as much as 16%. Researchers found that people who boosted their consumption of these foods experienced less fragmented sleep and improved rest, often within a single night.

Led by Dr. Marie-Pierre St-Onge, professor of nutritional medicine at Columbia University Irving Medical Center, the study focused on the link between diet and nighttime rest among 34 healthy adults aged 20 to 49. Participants tracked their food intake and sleep patterns using wrist actigraphy—a wearable tech that monitors sleep activity.

Key findings: what the study discovered

• Increasing daily intake from zero to five cups of fruits and vegetables improved sleep quality by 16%.
• Higher fiber and carbohydrate intake from whole plant foods was linked with better sleep.
• Diets rich in red and processed meats were associated with poorer sleep quality.
• Added sugars had no direct impact on sleep, highlighting the unique role of natural nutrients in plant-based foods.

Sleep disruptions were measured by the number of nighttime awakenings, a factor known as sleep fragmentation. Higher fruit and vegetable consumption was associated with more continuous sleep and better recovery.

“This is one of the first studies to show that dietary changes made during the day can immediately improve sleep that night,” said Dr. Erica Jansen, assistant professor of nutritional sciences at the University of Michigan School of Public Health.

Why fruits, vegetables support sleep

According to experts, the fiber, vitamins, antioxidants, and complex carbs in plant foods help regulate hormone levels, support gut health, and increase brain levels of tryptophan, an amino acid that helps produce melatonin, the sleep hormone.

“The findings offer a new way to empower people to think about what to eat for sleep, not just what to avoid,” Dr. St-Onge said.

Making it easy: how to add more fruits, vegetables daily

Adding sleep-supporting foods doesn’t need to be complicated. Experts recommend:

• Tossing leafy greens into your pasta or sandwich
• Snacking on raw veggies between meals
• Choosing pre-cut or frozen options to save prep time
• Adding a cup of fruit to your breakfast or dessert

“The goal isn’t perfection—it’s progression,” said registered dietitian Brannon Blount, MS, RDN. “Even a small increase can make a noticeable difference in your sleep.”

Bottom line

This study reinforces growing evidence that what you eat during the day affects how well you sleep at night. It encourages a positive, actionable approach to nutrition—one that doesn’t just prevent poor sleep, but actively promotes better rest.

As researchers continue to explore the science of food and sleep, this simple dietary shift could become a vital part of your bedtime routine.

Stay informed. Stay ahead.

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