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 \u2014 that very same night.<\/p>\n\n\n\n
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 \u2014 and already in your kitchen.<\/strong>.<\/p>\n\n\n\n We already know that poor sleep drives people toward unhealthier food choices \u2014 more sugar, fat, and processed meals. This research was the first to show that fruit and vegetable intake can have a same-day, measurable effect on sleep depth and stability. The results were clear: 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.<\/p>\n\n\n\n \u201cA sixteen percent difference is huge,\u201d said Dr. Esra Tasali, Director of the UChicago Sleep Center.\n\u201cIt\u2019s remarkable that such a meaningful change can be observed in less than 24 hours.\u201d<\/p>\n\n\n\n Researchers suggest that the mechanism is multifactorial:<\/p>\n\n\n\n The good news: you don\u2019t need a strict diet \u2014 just more color on your plate. \u201cPeople always ask what they can eat to sleep better,\u201d said Dr. Marie-Pierre St-Onge of Columbia University. 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<\/a><\/em><\/p>\n\n\n\n These results perfectly aligns with The HEALTH FORMULA approach: Health is not a privilege \u2014 it\u2019s built by your daily routine!\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/p>","protected":false},"excerpt":{"rendered":" Da li ste znali da bolji san mo\u017eda ne po\u010dinje u spava\u0107oj sobi, ve\u0107 \u2013 u va\u0161em tanjiru?Nau\u010dnici sa Univerziteta u \u010cikagu i Kolumbije otkrili su da ve\u0107i unos vo\u0107a i povr\u0107a tokom dana mo\u017ee zna\u010dajno pobolj\u0161ati kvalitet sna \u2013 ve\u0107 iste no\u0107i. I dok mnogi poku\u0161avaju da spavaju bolje uz melatonin, \u010dajeve, meditaciju ili […]<\/p>\n","protected":false},"author":1,"featured_media":3280,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-3278","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/posts\/3278","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/comments?post=3278"}],"version-history":[{"count":3,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/posts\/3278\/revisions"}],"predecessor-version":[{"id":3282,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/posts\/3278\/revisions\/3282"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/media\/3280"}],"wp:attachment":[{"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/media?parent=3278"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/categories?post=3278"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/tags?post=3278"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Diet and Sleep: A Two-Way Street<\/h4>\n\n\n\n
But much less was known about the reverse: how diet influences sleep quality.<\/p>\n\n\n\n
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 \u2014 a measure called sleep fragmentation.<\/p>\n\n\n\nResults That Wake Up Attention<\/h4>\n\n\n\n
People who ate more fruits, vegetables, and complex carbohydrates (like whole grains) experienced longer periods of deep, uninterrupted sleep.<\/p>\n\n\n\nHow Fruits and Vegetables Help You Sleep<\/h4>\n\n\n\n
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What This Means for You?<\/h4>\n\n\n\n
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.<\/p>\n\n\n\n
\u201cNow we know \u2014 small adjustments can make a big impact. Better sleep is within your control.\u201d<\/p>\n\n\n\nThat\u2019s why THE HEALTH FORMULA<\/a>...<\/h5>\n\n\n\n
sleep, nutrition, and recovery are inseparable pillars of long-term wellness.
Kada telu dajemo ono \u0161to mu zaista treba \u2013 ono uzvra\u0107a mirom, snagom.<\/p>\n\n\n\n