Did you know that better sleep might not start in your bedroom, but on your plate?
Scientists from the University of Chicago and Columbia University have found that eating more fruits and vegetables during the day can significantly improve sleep quality — that very same night.
While many people turn to melatonin, herbal teas, meditation, or white noise to get better rest, this new study suggests that the answer might be much simpler — and already in your kitchen..
Diet and Sleep: A Two-Way Street
We already know that poor sleep drives people toward unhealthier food choices — more sugar, fat, and processed meals.
But much less was known about the reverse: how diet influences sleep quality.
This research was the first to show that fruit and vegetable intake can have a same-day, measurable effect on sleep depth and stability.
Participants logged their meals in a smartphone app and wore wrist sensors that recorded how often they woke up or shifted between light and deep sleep during the night — a measure called sleep fragmentation.
Results That Wake Up Attention
The results were clear:
People who ate more fruits, vegetables, and complex carbohydrates (like whole grains) experienced longer periods of deep, uninterrupted sleep.
Those who met the CDC recommendation of five daily servings of fruits and vegetables saw a 16% improvement in sleep quality compared to those who ate none.
“A sixteen percent difference is huge,” said Dr. Esra Tasali, Director of the UChicago Sleep Center. “It’s remarkable that such a meaningful change can be observed in less than 24 hours.”
How Fruits and Vegetables Help You Sleep
Researchers suggest that the mechanism is multifactorial:
- Antioxidants and phytonutrients reduce inflammation that interferes with restorative sleep.
- Magnesium, potassium, and B vitamins promote muscle relaxation and melatonin production.
- Complex carbohydrates stabilize blood glucose levels and support the natural transition into deep sleep.
What This Means for You?
The good news: you don’t need a strict diet — just more color on your plate.
Add fruit to your breakfast, a salad to your lunch, or a handful of berries as an afternoon snack.
Small changes can bring measurable results.
“People always ask what they can eat to sleep better,” said Dr. Marie-Pierre St-Onge of Columbia University.
“Now we know — small adjustments can make a big impact. Better sleep is within your control.”
Izvor: Hedda L. Boege, Katherine D. Wilson, Jennifer M. Kilkus, Waveley Qiu, Bin Cheng, Kristen E. Wroblewski, Becky Tucker, Esra Tasali, Marie-Pierre St-Onge. Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults. Sleep Health, 2025; 11 (5): 590 DOI: 10.1016/j.sleh.2025.05.003
That’s why THE HEALTH FORMULA...
These results perfectly aligns with The HEALTH FORMULA approach:
sleep, nutrition, and recovery are inseparable pillars of long-term wellness.
Kada telu dajemo ono što mu zaista treba – ono uzvraća mirom, snagom.
Health is not a privilege — it’s built by your daily routine!
