Why You Need Fruits and Veggies to Sleep Better
When we were children, our parents told us that if we didn’t eat fruits
and vegetables, we wouldn’t grow up strong. Everyone knows there’s truth
to these words, but now a study published in the journal Sleep Health
has shown that eating fruits and vegetables is also important for
adults, for an entirely different reason—improving sleep quality at
night. The study found that consuming about 5 cups (approximately 400
grams) of fruits and vegetables daily can prevent nighttime disturbances
that cause our bodies to wake up, and those who suffer from interrupted
sleep can greatly benefit from the information revealed, which we will
present to you now...
How was the study conducted?
To examine the impact of fruits and vegetables on sleep quality, the
researchers recruited 34 participants aged 20-49, most of whom were men
(4 out of every 5). All reported sleeping 7-9 hours per night and eating
3 meals a day. The study was conducted over 201 days, during which the
researchers analyzed data related to the participants’ sleep alongside
their daily diet. Each participant wore a smart bracelet that tracked
their sleep data and recorded everything they ate and drank each day in
an app.
The researchers analyzed the effects of several variables:
Macronutrients: carbohydrates, fiber, proteins, and fats.
Micronutrients: vitamins and minerals.
Food groups: meat, dairy products, fruits, vegetables, nuts, and
grains.
What did the study results show?
The results showed that on days when participants consumed more fruits,
vegetables, and carbohydrates, they slept better, with good sleep
defined as uninterrupted sleep. However, not all carbohydrates had the
same effect. For example, carbohydrates like added sugars found in white
bread did not positively affect sleep. It was complex carbohydrates
combined with fiber and magnesium that contributed to uninterrupted
sleep. On the other hand, after days when participants consumed red meat
and processed meat, there was a higher likelihood that they would wake
up during the night.
What is the connection between complex carbohydrates and uninterrupted
sleep?
Dr. Sudha Tallavajhula, a sleep neurologist from Texas who was not
involved in the study, states that these findings align with previous
studies that showed the impact of complex carbohydrates found in fruits
and vegetables on sleep. She says their contribution to uninterrupted
sleep is due to their ability to help the body better absorb tryptophan.
This amino acid is crucial for neurochemical processes, including the
production of melatonin—the hormone that signals to the body that it’s
time to sleep.
What else in fruits and vegetables helps with sleep?
Previous studies have found that high fiber intake (which is essentially a type of carbohydrate that the body cannot break down into sugar) is linked to uninterrupted sleep. For example, a study published in 2016 found that fiber intake promotes slow brain waves that occur during deep, non-dreaming sleep stages. Fruits and vegetables contain a lot of fiber, so it’s not surprising that this study also found them to promote better sleep.
Additionally, many natural foods contain magnesium, which has numerous
health benefits, and it can affect the nervous system and sleep hormones
in a way that reduces stress, facilitates falling asleep, and
contributes to more uninterrupted sleep. Magnesium can be found in
significant amounts in leafy green vegetables, grains, nuts, and seeds.
To consume more vegetables and fruits during the day and achieve uninterrupted sleep, Sharon recommends filling half your plate with fruits and/or vegetables at every meal. A quarter of the plate should be dedicated to whole grains, such as brown rice, whole wheat bread, or oatmeal, and the rest to proteins of your choice. If this sounds too challenging, Sharon suggests starting with habits that will help you eat more fruits and vegetables, such as eating a fruit on the way to work and on the way home. "I tell my patients that every meal and every snack should include a fruit or vegetable with it," she adds.